Strange Strength & Conditioning

Sunday, November 26

Part A.

Black:
Bench Press
E2MOTM x 5
3 @ 60-70%

Gold:
Front Squat
E2MOTM x 5
3 @ 60-70%

WOD:

Black: (12m CAP)
6RFT
8 Hang Power Cleans (135/95)
8 Front Rack Lunges
8 S2OH
64 Crossover Singles (sub 32 Crossover DU)

Gold:
6RFT
8 DB Hang Power Cleans (2x25/15)
8 DB Front Rack Lunges
8 DB Push Press
64 Singles Unders (sub 32 Crossover SU)

Saturday, November 25

WOD:

Teams of 2

Black: (35m CAP)
Buy In:
2k Row
then...
5 Rounds:
6 Rope Climbs
12 SHSPU
24 Box Jumps (24/20")
then...
Cash Out:
100/80 Cal Bike
*split work however

Gold:
Buy In:
2k Row
then...
5 Rounds:
12 Banded Chin-Ups // 18 Reverse Grip Ring Rows
12 SHSPU on Box (24/20")
24 Box Step Ups (24/20")
then...
Cash Out:
100/80 Cal Bike
*split work however

Friday, November 24

WOD:

Teams of 2

Black:
Every 12min x 3
150 DU
60/50 Cal Row
40 C2B Pull-Ups
30 Devils Press (2x50/35)
*score each round separately; split work however you'd like.

Gold:
Every 12min x 3
150 Single Unders or Crossover Singles
60/50 Cal Row (sub bike if needed)
40 Ring Rows / Banded Pull-Ups / Jumping Pull-Ups
30 Devils Press (2x25/15)
*score each round separately; split work however you'd like.

Wednesday, November 22

Part A.

Black:
Deadlift
5 sets:
1 @ 100%
Rest 45s
5 @ 70%
*percentages based on your 5RM Deadlift

Gold:
Thruster
5 sets:
1 @ 100%
Rest 45s
5 @ 70%
*percentages based on your 5RM Thruster

WOD:

Black:
16m AMRAP
500/450m Row
5 Front Squats (205/145) *from ground
10 Dbl DB Box Step Overs (2x50/35) @ 24/20"
15 GHD Sit-Ups *sub V-Ups if all machines are taken

Gold:
16m AMRAP
500/450m Row
5 Front Squats (155/105) *from rack
10 Dbl DB Box Step Overs (2x25/15) @ 24/20"
15 Sit-Ups *sub V-Ups or Tuck-Ups if so desired

Tuesday, November 21

Part A.

Black:
Push Jerk
3 sets:
5 @ 65%
Rest 60s
4 @ 70%
Rest 60s
3 @ 75%
Rest 3 min b/t sets

Gold:
Strict Press
3 sets:
5 @ 65%
Rest 60s
4 @ 70%
Rest 60s
3 @ 75%
Rest 3 min b/t sets

WOD:

Black:
Every 3 min x 6
25 Heavy DU or Crossover DU (you may also alternate rounds)
5/3 MU
5 Power Cleans (185/125)
**Coaches note: Power Cleans should not exceed 70-75%)

Gold:
Every 3 min x 6
25 Single Unders or Crossover Singles (you may also alt rounds)
5/3 Box MU
5 Deadlift (185/125)
**Coaches note: Deadlifts should not exceed 70-75%)

Monday, November 20

Part A.

Black:
High Hang Squat Sn**ch + Hang Squat Sn**ch
2x3+1 @ 65%
2x2+1 @ 70%
1+1 @ 75%
*percentage based on your 1RM Hang Sn**ch
*no dropping the barbell between reps

Gold:
Back Squat
2x4 @ 65%
2x3 @ 70%
2 @ 75%

WOD:

Black:
3 sets:
4m AMRAP
20 OHS (95/65)
10 Wall Facing SHSPU
20 T2B

Rest 2 min b/t sets
*pick up where you left off each round!

Gold:
3 sets:
4m AMRAP
20 OH Plate Lunges (25/15)
10 Seated DB Strict Press (2x25/15)
20 Toes to KB

Rest 2 min b/t sets
*pick up where you left off each round!

Sunday, November 19

Part A.

Black:
Bench Press
2x7
2x5
2x3
*heavier than last week

Gold:
Front Squat
2x7
2x5
2x3
*heavier than last week

WOD:

Black:
E2MOTM X 8
1 Round of Cindy
Max Cal Row in remaining time
*Cindy = 5 Pull-Ups / 10 Push-Ups / 15 Air Squats
*Score is total calories combined

Gold:
E2MOTM X 8
1 Round of Modified Cindy
Max Cal Row in remaining time
*Cindy = 5 Ring Rows / 10 Box Push-Ups (20/24") / 15 Air Squats
*Score is total calories combined

Thursday, November 16

Part A.

Black:
Back Squat
5 @ 65%
5 @ 67%
2x5 @ 70%

Gold:
Bench Press
5 @ 65%
5 @ 67%
2x5 @ 70%

WOD:

Black:
4 RFT (12m CAP)
7 Hang Squat Clean (155/105)
21 GHD Sit-Ups (sub V-Ups if needed)
7 S2OH

Gold:
4 RFT
7 DB Hang Squat Clean (2x45/25)
21 Sit-Ups (sub Tuck-Ups)
7 DB Push Press (2x45/25)

Wednesday, November 15

Part A.

Black:
Deadstop Deadlift
5 @ 65%
5 @ 67%
2x5 @ 70%
*no TNG, but do not release the bar b/t reps

Gold:
Thruster
5 @ 65%
5 @ 67%
2x5 @ 70%

WOD:

Black:
Every 4 min x 4
5 MU
15 DB Thrusters (2x50/35)
3 Rope Climbs
*score is slowest round

Gold:
Every 4 min x 4
5 Box MU
15 DB Thrusters (2x25/15)
6 Chin-Ups or 9 Reverse Grip Ring Rows
*score is slowest round

Tuesday, November 14

Part A.

Black:
Push Jerk
3 sets:
4 @ 60%
Rest 60s
3 @ 65%
Rest 60s
2 @ 70%
Rest 3 min b/t sets

Gold:
Strict Press
3 sets:
4 @ 60%
Rest 60s
3 @ 65%
Rest 60s
2 @ 70%
Rest 3 min b/t sets

WOD:

Black:
5m AMRAP
10 Burpee DB Step Ups (24/20" @ 2x50/35)
12/10 Cal Row

Rest 2 min

5m AMRAP
3 Wall Walks
6 KB OHS (1x70/53) (3/3)
200m Run

Gold:
5m AMRAP
10 Half Burpee DB Step Ups (24/20" @ 2x25/15)
12/10 Cal Row

Rest 2 min

5m AMRAP
3 Wall Walks (on box or half range on wall)
6 KB Goblet Squats (1x35/26)
200m Run

Monday, November 13

Part A.

Black:
Pause Sn**ch + Sn**ch
1+1 @ 65%
1+1 @ 70%
1+1 @ 75%
1+1 @ 80%
1+1 @ 80%+
*pause below knee for 2s
*reps are not TNG

Gold:
Pause Back Squat + Back Squat
1+1 @ 65%
1+1 @ 70%
1+1 @ 75%
1+1 @ 80%
1+1 @ 80%+
*pause in bottom for 2s

WOD:

Black:
For time: (15m CAP)
10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14 @ 10')
Power Sn**ch (115/75)
Pull-Ups
*20 Crossover Singles after each round

Gold:
For time: (15m CAP)
10-9-8-7-6-5-4-3-2-1
Wall Ball Thrusters (20/14)
Dbl DB Sn**ch (2x25/15)
Ring Rows or Jumping Pull-Ups
*20 Singles Unders after each round

Sunday, November 12

Part A.

Black:
Bench Press
2x7
2x5
2x3
*build but keep at a 6/7 RPE - clean and efficient technique

Gold:
Front Squat
2x7
2x5
2x3
*build but keep at a 6/7 RPE - clean and efficient technique

WOD:

Black:
5 Rounds: (15m CAP)
250m Row or 200m Run
12 T2B
8 Clusters (135/95)

Gold:
5 Rounds
250m Row or 200m Run
12 Toes to KB
8 DB Clusters (2x25/15)

Saturday, November 11

WOD:

Teams of 2

Black:
30m EMOM
Alt each minute:
Min 1: 30s (A) 30s (B)
Max Cal Row
Min 2: 30s (A) 30s (B)
Max Wall Ball (30/20 @ 10/9')
Min 3: 30s (A) 30s (B)
Max Power Clean (185/125)
Min 4: 30s (A) 30s (B)
Max DU
Min 5: REST

Gold:
30m EMOM
Alt each minute:
Min 1: 30s (A) 30s (B)
Max Cal Row
Min 2: 30s (A) 30s (B)
Max Wall Ball Thruster (20/14)
Min 3: 30s (A) 30s (B)
Max DB Power Clean (2x45/25)
Min 4: 30s (A) 30s (B)
Max Single Under
Min 5: REST

Friday, November 10

Part A.

Black:
Squat Clean + Split Jerk
Every 3 min x 5
5 @ 70%
5 @ 70%
4 @ 75%
4 @ 75%
3 @ 80%

Gold:
Front Squat
Every 3 min x 5
5 @ 70%
5 @ 70%
4 @ 75%
4 @ 75%
3 @ 80%

WOD:

Black:
6m AMRAP
400m Run
30 GHD Sit-Ups (sub 30 V-Ups)
20 Alt DB Sn**ch (70/50)
Max SHSPU in remaining time

Rest 2 min

Repeat

Gold:
6m AMRAP
400m Run
30 Sit-Ups (sub 30 Tuck-Ups)
20 Alt DB Sn**ch (45/25)
Max Box HSPU in remaining time (24/20")

Rest 2 min

Repeat

Wednesday, November 8

Part A.

Black:
Deadlift
5m EMOM
3 @ 70-75%
5m EMOM
2 @ 75-80%
5m EMOM
1 @ 80-85%
*percentages off your 1RM
*no rest b/t EMOMs

Gold:
Thruster
5m EMOM
3 @ 70-75%
5m EMOM
2 @ 75-80%
5m EMOM
1 @ 80-85%
*percentages off your 1RM
*no rest b/t EMOMs

WOD:

Black: (15m CAP)
3RFT
9 Dbl KB Hang Clean and Jerk (53/35)
3 Rope Climbs
9 Dbl KB Hang Clean and Jerk
7/5 MU

Gold:
3RFT
9 Dbl DB Hang Clean and Push Press (2x25/15)
9 Reverse Grip Ring Rows or 6 Chin-Ups
9 Dbl DB Hang Clean and Push Press
7/5 Box MU

Tuesday, November 7

Part A.

Black:
Push Jerk + Split Jerk
2+1 @ 70%
3x2+1 @ 75%
1+1 @ 80%
1+1 @ 85%

Gold:
Strict Press
3 @ 70%
3x3 @ 75%
2 @ 80%
2 @ 85%

WOD:

Black:
2 RFT (18m CAP)
800m Run (sub 1k Row)
10 Wall Walks
100 DU (sub 60 w/ Heavy Rope)
10 Power Cleans (225/155)

Gold:
2 RFT (18m CAP)
800m Run (sub 1k Row)
10 Wall Walks (use box or 1/2 range of motion on wall)
100 Single Unders (sub 60 Crossover Singles)
10 Front Squats (!55/105) *from rack

Sunday, November 5

Part A.

Black:
Bench Press
Every 2 min x 6 sets
5 TNG reps
*build

Gold:
Front Squat
Every 2 min x 6 sets
5 TNG reps
*build

WOD:

Black:
For time (10m CAP)
21-15-9
Thrusters (115/75)
Clean and Jerk

Gold:
21-15-9
DB Thrusters (2x25/15)
Dbl DB Clean and Push Press

Saturday, November 4

WOD:

Teams of 2

Black:
For time: (30m CAP)
60 Power Sn**ch (135/95)
2k Row *partner holds back rack position w/ barbell while other partner rows
60 Dbl KB Box Step Overs (2x53/35 @ 24/20")
*E3MOTM - 20 Synchro KBS
*workout starts with KBS

Gold:
For time: (30m CAP)
60 Dbl DB Sn**ch (2x25/15)
2k Row *partner holds bottom of squat while other partner rows
60 Dbl DB Box Step Overs (2x25/15 @ 24/20")
*E3MOTM - 20 Synchro Eye Level KBS (35/26)
*workout starts with KBS

Friday, November 3

Part A.

Black:
Clean and Jerk
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%

Gold:
Front Squat
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%

WOD:

Black:
16m AMRAP
500m Row or 400m Run
5 Burpee MU
3 Hang Power Cleans
1 Box Jump (36/30")
*Hang Power Cleans start @ 185/125 - every round add 10lbs.

Gold:
16m AMRAP
500m Row or 400m Run
5 Burpee to Jumping Pull-Up
3 Front Squats *from rack
1 Box Jump (24/20")
*Front Squats start @ 135/95 - every round add 10lbs.

Thursday, November 2

Part A.

Black:
Back Squat
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM

Gold:
Bench Press
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM

WOD:

Black: (15m CAP)
5 RFT
60' HSW (30' increments to count)
10 GHD Sit-Ups
10 V-Ups
1, 2, 3, 4, 5 Rope Climbs

Gold:
5 RFT
4 Wall Walks (either on box or 1/2 range on wall)
10 Tuck-Ups
10 Sit-Ups
2, 4, 6, 8, 10 Chin-Ups // 3, 6, 9, 12, 15 Reverse Grip Ring Rows

Wednesday, November 1

Part A.

Black:
Deadlift
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM

Gold:
Thruster
Deadlift
1x7 @ 70%
1x6 @ 75%
1x6 @ 80%
1x5 @ 85%
1x5 @ 87%
*all percentages taken off 5RM

WOD:

Black:
For time: (16m CAP)
100 Heavy DU (if you don't have a heavy rope - do 150 DU)
80 Wall Balls (30/20 @ 10/9')
60 HSPU
40 C2B
20 Deadlift (275/185)

Gold:
For time: (16m CAP)
150 Single Unders
80 Wall Ball Thrusters (20/14)
60 Box HSPU (24/20")
40 Ring Rows or Jumping Pull-Ups
20 Deadlift (185/125)

Tuesday, October 31

Part A.

Black:
Push Jerk + Split Jerk
3x2+1 @ 65%
1x2+1 @ 70%
2x1+1 @ 70%

Gold:
Strict Press
3x3 @ 65%
1x3 @ 70%
2x2 @ 70%

WOD:

Black:
3 sets:
3m AMRAP
4 BMU
5 Power Sn**ch (115/75)
6 Box Jump Overs (24/20")

Rest 2 min b/t

Gold:
3 sets:
3m AMRAP
4 Box MU
10 Alt DB Sn**ch (25/15)
6 Box Step Overs (24/20")

Rest 2 min b/t

Monday, October 30

Part A.

Black:
Sn**ch
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%
*not TNG

Gold:
Back Squat
2x6 @ 65%
2x5 @ 70%
2x4 @ 75%

WOD:

Black:
For time: (10m CAP)
3 Rounds
25 DU
5 Power Cleans (225/155)
2 Rounds
25 DU
5 Squat Cleans (225/155)
1 Round
25 DU
5 C&J (225/155)
*Coaches note: barbell should not be heavier than 80% of your C&J

Gold:
For time: (10m CAP)
3 Rounds
25 Single Unders
10 Dbl DB Power Clean (2x25/15)
2 Rounds
25 Single Unders
10 Dbl DB Squat Clean (2x25/15)
1 Round
25 Single Unders
10 Dbl DB Clean & Push Press (2x25/15)

Sunday, October 29

Part A.

Black:
Bench Press
3 sets:
3 @ 75%
2 @ 80%
1 @ 85%
Rest 3 min b/t sets and 30s b/t load jumps

Gold:
Front Squat
3 sets:
3 @ 75%
2 @ 80%
1 @ 85%
Rest 3 min b/t sets and 30s b/t load jumps

WOD:

Black:
For time: (!4m CAP)
15 Thrusters (95/65)
20 T2B
15 Thrusters (115/80)
20 T2B
15 Thrusters (135/95)
20 T2B
15 Thrusters (155/105)
20 T2B

Gold:
For time: (!4m CAP)
15 DB Thrusters (2x25/15)
20 Hanging Knee Raises or SL T2B
15 DB Thrusters (2x25/15)
20 Hanging Knee Raises or SL T2B
15 Thrusters (2x35/20)
20 Hanging Knee Raises or SL T2B
15 Thrusters (2x35/20)
20 Hanging Knee Raises or SL T2B

Saturday, October 28

WOD:

Teams of 2

Black:
2 Rounds:

12m AMRAP

7 Bar Facing Burpees
6/4 Cal Bike
5 Power Clean and Jerk (185/135)
*Partners will alternate full rounds

Rest 5 min

Repeat

Gold:
2 Rounds:

12m AMRAP

7 Line Facing Half Burpees
6/4 Cal Row
5 Front Squats (135/95) *from rack
*Partners will alternate full rounds

Rest 5 min

Repeat

Friday, October 27

Part A.

Black:
Clean and Jerk
Every 3 min x 4
1 Squat Clean + 1 Front Squat + 1 Split Jerk
*start @ 80% and build

Gold:
Front Squat
Every 3 min x 4
3 Front Squats
*start @ 80% and build

WOD:

Black:
For time: (12m CAP)
32-24-16-8
Double DB Hang Power Clean to Overhead (2x50/35)
C2B Pull-Ups

Gold:
For time:
32-24-16-8
Double DB Hang Power Clean to Overhead (2x25/15)
Ring Rows or Jumping Pull-Ups

Thursday, October 26

Part A.

Black:
Back Squat
1x6 @ 70%
1x6 @ 75%
1x5 @ 80%
1x5 @ 85%
1x4 @ 87%
*all percentages taken off 5RM from last week

Gold:
Bench Press
1x6 @ 70%
1x6 @ 75%
1x5 @ 80%
1x5 @ 85%
1x4 @ 87%
*all percentages taken off 5RM from last week

WOD:

Black:
4 sets:
3m AMRAP
10 Shuttle Runs (25' down and back = 1)
8 Burpee Pull-Ups
*in remaining time: Max Effort Squat Cleans (155/105)

Gold:
4 sets:
3m AMRAP
10 Shuttle Runs (25' down and back = 1)
8 Half Burpee Jumping Pull-Ups
*in remaining time: Max Effort DB Squat Cleans (2x25/15)

Wednesday, October 25

Part A.

Black:
Deadlift
1x6 @ 70%
1x6 @ 75%
1x5 @ 80%
1x5 @ 85%
1x4 @ 87%
*all percentages taken off 5RM from last week

Gold:
Thruster
1x6 @ 70%
1x6 @ 75%
1x5 @ 80%
1x5 @ 85%
1x4 @ 87%
*all percentages taken off 5RM from last week

WOD:

Black:
For time: (13m CAP)
1000m Run
10 Rope Climbs
20 Squat Sn**ch (185/125)

Gold:
For time:
1000m Run
30 Reverse Grip Ring Rows or 20 Chin-Ups *banded if needed
20 Deadlift (185/125)

Tuesday, October 24

Part A.

Black:
Every 2:30 x 5 (80% / 85% / 87% / 90% / 92%)
1 Push Press
Rest 20s
1 Push Jerk
Rest 20s
1 Split Jerk
*percentages taken off Push Press

Gold:
Every 2:30 x 5 (80% / 85% / 87% / 90% / 92%)
1 Strict Press
Rest 20s
1 Push Press
Rest 20s
1 Push Press
*percentages taken off Strict Press

WOD:

Black:
7 RFT (15m CAP)
100m Run
50' HSW (25' UB increments)
10 Single Arm KB Sn**ch (5/5) @ 70/53
*Coaches note: KB Sn**ch always comes from the hang

Gold:
7 RFT (15m CAP)
100m Run
5 Wall Walks (use box or 1/2 range on wall)
10 DB Sn**ch (5/5) @ 45/25

Monday, October 23

Part A.

Black:
E2MOTM x 6
10 Bar Facing Burpees
1 Sn**ch *start @ 60% and build every set

Gold:
E2MOTM x 6
10 Burpees
1 Back Squat *start @ 60% and build every set

WOD:

Black:
3 RFT (18m CAP)
9/7 MU
15 Box Jump Overs (24/20")
21 GHD Sit-Ups (sub V-Ups if machines are taken)
27 Cal Row

Gold:
3 RFT (18m CAP)
9/7 Box MU
15 Box Step Overs (24/20")
21 Sit-Ups (sub V-Ups)
27 Cal Row

Sunday, October 22

Part A.

Black:
Bench Press
1x2 @ 75%
2x2 @ 80%
1x1 @ 85%
2x1 @ 85%+

Gold:
Front Squat
1x2 @ 75%
2x2 @ 80%
1x1 @ 85%
2x1 @ 85%+

WOD:

Black:
4 sets:
3m AMRAP
9 KBS (70/53)
7 Bar Facing Burpees
5 Deadlift (315/205, 275/185, 245/165, 225/155) *decrease load every round
*Rest 60s b/t sets

Gold:
4 sets:
3m AMRAP
9 Eye Level KBS (53/35)
7 Bar Facing Half Burpees *you may step over
5 Deadlift (205/145, 185/125, 165/115, 155/105) *decrease load every round
*Rest 60s b/t sets

Saturday, October 21

WOD:

Teams of 2

Black:

Partner A: 60/48 Cal Bike
Partner B: 155/105 Front Rack Hold
immediately into...
60 HSPU (Partner holds a HS on the wall)
60 Synchro T2B
immediately into...
Partner A: 60/48 Cal Bike
Partner B: 155/105 Front Rack Hold
*partners can switch between the FR Hold and the Bike as needed

Rest 4 min

10m AMRAP
20 Cal Bike
20 Front Squats (155/105)
20 HSPU
20 T2B
*split however

Gold:
Partner A: 60/48 Cal Row
Partner B: 115/75 Front Rack Hold
immediately into...
60 Box HSPU (Partner holds a Wall Facing HS on the wall)
60 Synchro Knee Raises or SL T2B
immediately into...
Partner A: 60/48 Cal Row
Partner B: 115/75 Front Rack Hold
*partners can switch between the FR Hold and the Bike as needed

Rest 4 min

10m AMRAP
20 Cal Row
20 Front Squats (115/75) *from rack
20 Box HSPU
20 Hanging Knee Raises or SL T2B
*split however

Friday, October 20

Part A.

Black:
Clean and Jerk
Build to a 1RM

Gold:
Front Squat
Build to a 1RM

WOD:

Black:
For time: (12m CAP)
30 Pull-Ups
100 DU
25 Pull-Ups
100 DU
20 Pull-Ups
100 DU
15 Pull-Ups
100 DU
10 BMU

Gold:
For time: (12m CAP)
30 Ring Rows or Jumping Pull-Ups
100 Single Unders
25 RR or Jumping Pull-Ups
100 Single Unders
20 RR or Jumping Pull-Ups
100 Single Unders
15 RR or Jumping Pull-Ups
100 Single Unders
10 Burpee to Jumping Pull-Up

Thursday, October 19

Part A.

Black:
Back Squat
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%
1x5 @ 80%
1x4 @ 85%
*all percentages taken off 5RM from last week

Gold:
Bench Press
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%
1x5 @ 80%
1x4 @ 85%
*all percentages taken off 5RM from last week

WOD:

Black:
11m AMRAP
15 GHD Sit-Ups
5 Rope Climbs
5 Clean and Jerk (205/145)

Gold:
11m AMRAP
15 Sit-Ups
15 Reverse Grip Ring Rows // 10 Chin-Ups *banded if needed
5 Front Squats (145/100) *from rack

Tuesday, October 17

Part A.

Black:
Push Jerk
1x4 @ 75%
2x3 @ 80%
2x2 @ 85%
1x1 @ 90%

Gold:
Push Press
1x4 @ 75%
2x3 @ 80%
2x2 @ 85%
1x1 @ 90%

WOD:

Black:
Every 4 min x 4
15 T2B
5 Wall Walks
15 V-Ups
15 Front Rack Lunges (155/105)
*score is slowest round

Gold:
Every 4 min x 4
15 Hanging Knee Raises or SL T2B
5 Wall Walks (use box or 1/2 range on wall)
15 Sit-Ups or V-Ups
15 Back Rack Lunges (95/65) *from rack
*score is slowest round

Monday, October 16

Part A.

Black:
Sn**ch
Build to a 1RM
Example load jumps:
3-5 reps @ 50-60%
2-3 reps @ 65-70%
1-2 reps @ 75-80%
1 rep @ 85-90%
1 rep @ 95%
1 rep 100%+

Gold:
Back Squat
Build to a 1RM
Example load jumps:
3-5 reps @ 50-60%
2-3 reps @ 65-70%
1-2 reps @ 75-80%
1 rep @ 85-90%
1 rep @ 95%
1 rep 100%+

WOD:

Black: (16m CAP)
6m AMRAP
3 MU
6 Deficit HSPU (6/3")
10/7 Cal Bike

Rest 4 min

Repeat

Gold:
6m AMRAP
3 Box MU
6 Box HSPU (24/20")
10/7 Cal Row

Rest 4 min

Repeat

Sunday, October 15

Part A.

Black:
Bench Press
Build to 92%
then...
2x3 @ 75%
2x3 @ 80%

Gold:
Front Squat
Build to 92%
then...
2x3 @ 75% (TNG)
2x3 @ 80% (TNG)

WOD:

Black:
5 RFT (16m CAP)
15 Pull-Ups
5 Wall Walks
200m Run

Gold:
5 RFT
15 Ring Rows or Jumping Pull-Ups
5 Wall Walks (use box or 1/2 range on wall)
200m Run

Saturday, October 14

WOD:

Teams of 2

Black:
4 RFT
400m MB Run (20/14)
25 Synchro Bar Facing Burpees
Partner 1: 300/250m Row (Partner 2 Hangs from Pull-Up Bar)
Partner 2: 300/250m Row (Partner 1 Hangs from Pull-Up Bar)
25 Synchro Power Sn**ch (75/55)

*Rest 60s b/t sets

Gold:
4 RFT
400m MB Run (14/10)
25 Synchro Half Burpees
Partner 1: 300/250m Row (Partner 2 Holds Bottom of a Ring Row)
Partner 2: 300/250m Row (Partner 1 Holds Bottom of a Ring Row)
25 Synchro Alt DB Sn**ch (1x25/15)

*Rest 60s b/t sets

Friday, October 13

Part A.

Black:
Clean and Jerk
Build to: 1 @ 92%
then...
E2MOTM x 4
1 rep @ 85%

Gold:
Front Squat
Build to: 1 @ 92%
then...
E2MOTM x 4
1 rep @ 85%

WOD:

Black:
For time: (13m CAP)
1 Mile Run
30 Clean and Jerk (155/105)

Gold:
For time:
1 Mile Run
30 Deadlift (155/105)

Thursday, October 12

Part A.

Black:
Back Squat
Build to a 5RM

Gold:
Bench Press
Build to a 5RM

WOD:

Black:
12m AMRAP
10 Alt Pistols
10 Hand Release Push-Ups
10 Wall Balls (20/14 @ 10')

Gold:
12m AMRAP
10 Alt Goblet Lunges (25/15)
10 Incline Push-Ups (20/24")
10 Wall Ball Thrusters (20/14)