Thursday October 2nd

Warmup:  5 Rounds not for time

10 OHS with PVC

10 Pushups

5 Pass Thrus

5 Good Mornings

PreWOD:  EMOM 10

3 Cleans at 75% 1RM

WOD:  For Time

Row 2,500 meters

Every 2 minutes stop and perform 5 Slamballs and 10 Situps

PostWOD:  2X Max Hang from Pullup Bar or Rings

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Wednesday October 1st

Warmup:  Run 3 Minutes indoors, 25 Squats, 10 Inchworms, 25 Pushups, 10 Strict Pullups, 25 Mtn Climbers (L/R=1), 10 Roll to Candlesticks

PreWOD:  Super Squats

1 Set of 20 Reps with 10 second rest between reps or 3-5 lung bursting breaths.  Have a partner count reps and rest for you.

Go up 5lbs from last week.  If you don’t remember what weight you used, it is time to start journaling!

WOD:  For Time (23 min strict time cap)

30 C2B Pullups

Run 1 Mile


Run 800

30 Ring Dips

PostWOD:  30 GHD Situps

“I see trees of green, red roses too, I see them bloom, for me and you, and I think to myself, ‘What a wonderful world.’  I see skies of blue and clouds of white, bright blessed days, dark sacred nights, and I think to myself, ‘What a wonderful world.’  The colors of the rainbow, so pretty in the sky, are also on the faces of people passing by, I see friends shaking hands, saying, ‘How do you do?’  They’re really saying, ‘I love you.’  I hear babies cry, and I watch them grow, They’ll learn much more than I’ll ever know.  And I think to myself, ‘What a wonderful world.’ Yes, I think to myself, ‘What a wonderful world.'” ~ George Weiss & Bob Thiele

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Tuesday Sept 30th

Warmup:  Group 10

PreWOD:  EMOM 12

3 Push Press @ 75%


6 Hang Power Cleans (135/95)

12 T2B

Row 300

PostWOD:  Hip Mobility

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” ~ Carl Bard

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Monday Sept. 29th

Warmup:  25 Prisoner Squats, 25 Pushups, 25 Situps, 25 Lunges, 15 Strict Pullups, Samson Stretch

PreWOD:  3-3-3-3-3 Front Squat (AHAP)

Remember what AHAP means guys.  It means “as heavy as possible” which means that they ought to be very challenging without compromising form.  Get heavy!

WOD:  For time…


Wallball (20/14)

Burpees over Parallette (Lateral Jump)

After each set perform 25 Doubleunders (3:1)

i.e. 10 wallball, 10 burpees over parallette, 25 DUs…

PostWOD:  2 Sets of Unbroken 50 4ct. FlutterKicks

This is not about punishing your body.  This is about celebrating all the amazing things it can do.

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Friday Sept 26th

Warmup:  Group 8

PreWOD:  Run 1 Mile for time

WOD:  For Time


Power Cleans (115/75)


PostWOD:  4 sets without break

25 Situps

1 Minute Plank

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Thursday, Sep 25


5 rounds of

10 OHS w/ PVC/15

10 Push-ups

6 Roll 2 CandleSticks


8 sets of Bench Press, follow this rep scheme

#1.  5 @65%

#2. 3 @75%

#3. 1 @85%

#4. 3 @80%

#5. 2@85%

#6. 1 @ 90%

#7. 8 @80%

#8. 8 @80%

If you don’t have a one rep max, use this PreWOD to Find it!


3 Rounds

Row 500

50 Double-unders

20 Pull-ups


Mobility and Hydration:  (ie LAX Ball to Pec Minor)

“Kindness in words creates confidence.  Kindness in thinking creates profoundness.  Kindness in giving creates love.” ~ Tao Te Ching


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