Halloween!!

Dead lifts
5_3_3_3_1

21_dead lifts (225/155)
10 muscle ups
15 dead lifts
7 muscle ups
9 dead lifts
5 muscle ups

3:1 pull ups/ dips sub for muscle ups

Get going!!!

Push Jerk
3-2-2-2-2-1

WOD
10->1
Push Press (115/75)
Toes to bar

10 PP, 10 T2B, 9PP, 9T2B, 8 PP, 8 T2B, etc.

Oh s*~¤]

Bench press
5 x 8@60% of max

10 rounds
4 over head squats (155/115)
8 ring dips

Cash out 100 situps

Wednesday

10 hand stand push ups
20 wall ball (20/14)
30   toe 2 bar
40 power cleans (135/95)
50  burpees
60  sumo  dead lift high pull (75/45)

Shoulder work

Shoulder work 1-(10)-1-(20)-1-(30)
1's are a strict press, ( ) are push press.  Rest between sets.  Most likely your ( ) sets will decrease in weight while the 1's should try to increase.

5 Rounds
3 Cleans (135/95)
6 Hand stand pushups
9 Chest to bar pullups
50 Double unders or attempts

Cleans are to be received in the squat.  Modify handstands as needed

Remember me

Snatch Grip Deadlift
5-5-5-3-3

5 Rounds
Row 250 M
21 Hand release pushups
12 Power Snatch (95/65)

Nice mix

Wod 1: Flight simulator
10/20/30/40/50 Double unders or attempts  Break between each set for a few seconds

Rest 3-5 Minutes

Wod 2:  5 Rounds
5 Power Snatch (135/95)
10 Lunges

Rest 3-5 Minutes

Wod 3: 20 Rounds
3 Chest to Bar Pullups
3 Burpees

Tuesday

Push press
5_5_5_5_5

Wod
15 rounds / 15 minutes
5 Wall ball (20/14)
5 Box jump (30/24)
5 Kbs (55/35)

At the beginning of every minute do one round.use remaining time from minute rest before next round. If you don't finish round before time is up go back to wall ball. don't go past 15 minutes

Looks can be deceiving

Take 12 minutes to work up to a heavy 3 rep Deadlift

Wod 
20 Min AMRAP
Deadlift
Hang Power Clean
OHS

Unbroken sets
>5  Run 800 M
>10 Run 400 M
>15 Run 200 M

Weights are (95/65)

You start with 1 of each then 2 of each then 3 and so forth for the duration of the 20 minutes.  A set is started when you pick up the bar for deadlifts and ends after you set the bar down for Overhead squats.  If you make it to set 5 unbroken you run 800 m. If you make it to 10 you only run 400 and past 15 is 200m.  You run at the end of the workout.  For example tonight I made it to round 11 unbroken but completed 13 total rounds.  I ran 400 meters at the end of the 20 minutes.  You can rest between sets.

Questions just call me.

Thursday

Strength
5 Rounds
3 shoulder press
5 Push press
1 Push jerk
Pick your own weight, go up each set if able, don't drop weight in middle of set

Wod
21 Deadlifts (225/135)
3 backwards suicides
21 Push press/jerk (115/75)
15 Deadlifts
3 Backwards suicides
15 Push press/Jerk
9 Deadlifts
3 Backwards Suicides
9 Push Press/ Jerk

Suicides are about 10 feet apart 4 cones set up.  First cone is the start point

Wednesday

12 minutes punish your  weakness

Row 500m
5 round
10 wall ball (20/14)
15 Kbs (55/35)
20 box jumps (24/20)
Row 500m

Tuesday

Bench press
5_3_3_3_1_1

10 rounds
10 pullups
10 dips

Row 1000 m

Pullups and dips not for time, try to do sets unbroken

Back at it

Deadlifts
5-5-3-3-3-1

15-12-9-6-3
Power cleans (185/120)
Bar facing burpees

15/3

2 rounds
15 cal row
3 bear complexes(115/75)
15 box jumps(24/20)
3 near complex
15 kbs (55/35)
3 bear complexes
15 double  unders
3 bear complexes

bear complexe: power clean, front squat, push press, back squat, push press

Clean and Jerks

Take 15 minutes to reach a heavy one rep clean and jerk

3 Rounds
50 squats
7 muscle ups
10 hang power cleans (135/95)

Muscle ups are a 3:1 conversion of pull ups and dips if scaling

Oh Wednesday

Lumberjack 20

20 Deadlifts (275/185)
Run 400 m
20 KBS (70/55)
Run 400 m
20 OHS (115/80)
Run 400 m
20 Burpees
Run 400 m
20 Pull ups (chest to bar)
Run 400 m
20 Box jumps (24/20)
Run 400 m
20 Cleans (95/65)
Run 400 m


Cleans are squat cleans.  If you scale keep the weights heavy.  This is not easy or fast but very rewarding in a sick sort of way, and remember it is a named wod for a reason, to honor someone.

Ummphh...

Shoulder Press
3-3-3
Push Press
5-5-5

5 Rounds
5 Hand Stand Push Ups
5 Hang Power Cleans (115/75)
5 Push Press/ Push Jerk (115/75)
5 Bar Facing Burpees
Run 100 M

Monday

15 minutes to work up to a heavy three rep deadlift

Wod
21_15_9
Deadlift (225/135)
Clapping pushups
Pullups

12 minute cap

Friday

Bench Press
4*10 at 60% max

5 Rounds
10 Pull ups
10 Ring Dips
10 GHD Extensions (or good mornings)
Run with a weight plate (45/25) 200 feet