Workout of the Day for Saturday, 8am, October 27th, 2018:
Week 2
5 Min EMOM*:
High Hang Snatch + 2 OHS:
*Build Each Set

Snatch EMOM:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets.

Workout of the Day for Saturday, 9am, October 27th, 2018:
In Teams of 2 (35 Min Cap):
42-30-18:
S2OH 115/85-lb
*400M Run After Each Round

3 Rounds:
20 Sandbag Clean 150/100-lb
10 Muscle-Up, or 10 Chest-2-Bar + 10 Dips, or 20 Ring Row

42-30-18:
S2OH 115/85-lb
*400M Run After Each Round

Pre-Wod:
Dynamic Group Warm-Up
Couch (2 min/side)
Pigeon (2 min/side)

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2 Rounds:
200m Run
5 Tall Muscle Snatch
5 Overhead Squat
5 Pushup

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10 PVC Passthrough
Lacrosse Ball Scaps
10 PVC Passthrough

Skill: Overhead Squat

Workout of the Day for Friday, October 26th, 2018:
Overhead Squat:
5 x 2, Build to Today’s Heavy Double

8 min AMRAP:
200m Run
16 KB Reverse Lunge 53/35-lb

Rest 4 Min, then:

8 min AMRAP:
200m Run
8 Manmakers 50/35-lb

Sweat Sessions Workout for Friday, October 26th, 2018:
Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):
Thruster
Pull-Up

10 min AMRAP:
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over

Pre-Wod:
Dynamic Group Warm-Up
KB Calve Smash

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3 Rounds:
5 Tall Muscle-Clean
5 Front Squat
5 Good Morning
20 Dubz

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Front Rack Mob

Skill: High Hang Power Clean + Hang Power Clean

Workout of the Day for Thursday, October 25th, 2018:
8 min EMOM:
High Hang Power Clean + Hang Power Clean

2 Rounds (10 min cap):
45 Double Unders
15 Power Clean 135/95-lb
45 Double Unders
15 Chest to Bar

“After Party”
4 Min AMRAP Each Station:
• 100m Farmer Carry 70/53-lb KBs
• Sandbag Bear Hug 150/100-lb Box Step Up 15″
• V-Up

Pre-Wod:
Dynamic Group Warm-Up

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Couch stretch (2 min/side)
Pigeon (2 min/side)
Bent Leg Hamstring Stretch (2 min/side)
1 Round Side-Butt

Skill: Deadlift Review

Workout of the Day for Wednesday, October 24th, 2018:
Deadlift:
5 x 5 @ 70% 1RM

7 Rounds:
300m Row
7 DB/KB Strict Press (each side)*

*Press 1 DB While holding another DB or KB in the Front Rack Position, aka “Filly Press”

“After Party”
For Quality:
30 DB Hang Clean
30 DB Single-Arm Bent Over Row, tempo: 50×2 (each side)
30 DB Half-Kneeling Bicep Curl (each side)
30 Single Arm DB Push Press (each side)

Sweat Sessions Workout for Wednesday, October 24th, 2018:
Mobility:
15 PVC Passthrough
Lacrosse Ball Scap Smash (2 min/side)
15 PVC Passthrough

Skill: Clean & Jerk

4 Rounds (20 min cap):
15 Burpee
30 KB Reverse Lunge
15 DB Hang Clean & Jerk

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Stretch

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3 Rounds:
10/7 Cal Row
5 Banded Lat Pull-Downs Tempo: 71×2

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Group Wrist Warm-Up
Tricep Smash
15 PVC Passthrough

Skill: Strict MU Progressions

Workout of the Day for Tuesday, October 23rd, 2018:
10 min EMOM, alt:
Strict Weighted Muscle-Up
Weighted Plank

Run 1 Mile
—Rest 5 min, then:
Run 800m
Rest 5 min, then:
Run 400m

Pre-Wod:
Dynamic Group Warm-Up
Frog Stretch Sequence

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8 Min EMOM, Alt:
Double KB Deadlift
Cal Row

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Banded Hip Distraction (Lunge, Pigeon, Hamstring Stretch, Internal Rotation)

Workout of the Day for Monday, October 22nd, 2018:
Backsquat:
Build to today’s heavy 5-Rep

3 Rounds (13 min cap)*:
20 Front Squat 155/105-lb
10 Shoulder-2-Overhead

*Start With and EMOM complete 5 Burpees

“After Party”
21-15-9:
Cal Bike, or Row
3-2-1:
Rope Climb

Sweat Sessions Workout for Monday, October 22nd, 2018:
Mobility:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: Front Squat

3 Rounds (12 min cap):
200M Run
21 KB Swing
12 DB Front Squat (Heavy)

3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, October 21st, 2018:
Mobility:
Lacrosse Ball Glute Smash (2 min/side)
Lacrosse Ball Scap Smash (2 min/side)

Skill: Review Hip Hinge & DB Movements

25 min AMRAP:
800M Run
15 Pull-Ups
45 Double KB Sumo Deadlift
15 Pull-Ups
40 DB Hang Clean
15 Pull-Ups
35 DB Front Squat
15 Pull-Ups
30 DB Push Jerk

Workout of the Day for 8am, Saturday, October 20th, 2018:
Week 1
5 Min EMOM*:
High Hang Snatch + 2 OHS:
*Build Each Set

Snatch EMOM:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets.

Workout of the Day for 9am, Saturday, October 20th, 2018:
Partner Fight Gone Bad

3 Rounds, 2 min / Station, Alt:
• Wallball
• SDHP
• Box Jumps
• Push Press
• Cal Row
• Rest

Score is Max Reps accumulated over all three rounds. Share the work with your partner, switch as desired.

Pre-Wod:
Dynamic Group Warm-Up
Calve Stretch

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5 Min EMOM:
6 x 8 yard Sprint
8 DB Thruster

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Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, October 19th, 2018:
4 Rounds:
1 & 1/4 Front Squat, Build Each Set

For Time:
800M Run, or 1k Row, or 2k Bike
12 BackSquats @ 225/155 or 65% 1RM
400M Run, or 500M Row, or 1k Bike
12 BackSquats
800M Run, or 1k Row, or 2k Bike

Sweat Sessions Workout for Friday, October 19th, 2018:
Mobility:
Calf Stretch (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Dubz

25 min EMOM:
• DB Bent Over Row
• Dips
• KB/DB Box Step Over
• WallBall
• Rest

Pre-Wod:
Dynamic Group Warm-Up

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Lacrosse Ball Foot Smash
Plantar Foot Stretch

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2 Rounds:
10 PVC Passthrough
5 Scap Raise
5 Scap Push-Ups

Workout of the Day for Thursday, October 18th, 2018:
Weighted Strict Pull-Up
5 x 1, Build To Today’s Heavy Single*
*Then: Max Set of Strict Pull-Ups

8 Rounds @ 40 Sec. on, 20 Sec. Rest, alt:
• Dubz
• Bulgarian Split Lunge
• Handstand Hold (Wall Facing)
• GHD Sit-Up, or V-Up