314 Week of 10/1
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Monday TuesdayWednesdayThursday FridaySaturday
2
10/110/210/310/410/510/6
3
WarmupWarmupWarmupWarmupWarmupWarmup
4
250m RowMatt Chan Warmup400m Run500m Row400m RunSpealler Warmup
5
10 Active Spidermans8/8 Spiderman Lunges3 RoundsBow/Bend3 Rounds Cindy
6
30s Squat Hold10/10 Lateral Lunges5 PullupsTrunk TwistsWOD
7
250m RowInchworm + Pushups (5-4-3-2-1)10 PushupsLeg SwingsStrength"The Royal Tenenbaums"
8
10 Lunges10/10 Windmills15 Air SquatsHip CirclesBack SquatTeams of 3
9
10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges5x2 @ 85%100 Deadlift
10
250m Row10/10 Arm PretzelsStrength/SkillCat/CowPause Back Squat80 Hang Power Clean
11
10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
Split JerkChild to Cobra5x2 @ 75%60 Front Squat
12
10 Jumping Air Squats10/10 Wrist Circles5 Rounds not for TimeT-Glutes/T-Hips40 Jerk
13
2 x Power Clean + 2 x Split JerkGood Mornings20 Thruster
14
StrengthGymnastics*Only 1 person works at a time
15
Back Squat10 Minute EMOMPartner WODStrength**EMOM all do 5 Burpees
16
5 RoundsEven: 5 Strict Pullups + 15 Situps400 meter farmer carry 53's/35'sDeadlift***135/95
17
Even: 6 Back Squats @ 60%
Odd: 15 Pushups + 15 Situps100 sit ups4x5 @ 80%
18
200m RunAdv - Increase reps400 FC
19
75 cal rowWOD
20
WODWOD400 FC5 min clock
21
3 Rds15 P.Cleans 135/9550 Wall BallsRun 800
22
25 Air Squats12 Power Cleans 165/105400 FCremaining time max DL 275/205
23
15 Burpees9 Power Cleans 185/11525 C2B pull upsrest 2 min
24
Rest 2 Min6 Power Cleans 205/1354 min clock
25
75 KB Swings 53/353 Power Cleans 225/155Run 600
26
--Run 200 in between each roundremaining time max DL 275/205
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
Main menu