10/7

Skill
Deload week
Cleans & Front Squats @ 50%

Wod
7RFT
10 WB
10 Burpee Box Jumps

Text bcwod to 37619 to get the daily wod sent to you phone!

10/4

Strength

6×4 Jerk @80%

6×4 Barbell Row @80%

WOD

10 Min EMOM

5 DL

3 Cleans

1 Jerk

155/115 or 70% 1RM Jerk (whichever is less)

10/3

Strength

50 Pushups or HSPU

Complete in 6 sets or less

WOD

21-15-9

Med Ball Clusters

Med Ball Lunges

Run 300 Meters between sets

9/30

Strength

6×4 Clean @80-90%

6×4 Front Sq. @ 80-90%

WOD

5RFT

5 Pwr Cleans 70%or 185/135

5 Thrusters

10 Bar Hops

9/27

 

Strength

5×6 Jerk @70-80%

5×6 Barbell Row @70-80%

WOD

3 Min Amrap

6 Box Jumps 30/24

6 KB Swings 70/53

90 Sec Rest

3 Min Amrap

6 Step Lunges

6 KB Snatches

90 sec rest

3 Min Amrap

6 Air Squats

6 SDHP

 

Mobility

Stretch Roll and Smash your achy muscles.

Use the mobility tools and exercises we have been going over.

9/25

Strength

5×6 Snatch @70-80%

5×6 OHS @70-80%

WOD

EMOM LADDER

1,2,3,4,5,6,7,8,….20

T2B

9/24

Strength

Complete 50 Pull ups or Bar Inverted Rows in as little sets as possible

WOD

80 Wall Balls 20/16

3 Burpees EMOM

9/20

Strength

4×8 Jerk

4×8 Barbell Row

WOD

8 Min Amrap

Box Jump Burpees 30/24″