314 Week of 10/8
 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
10/810/910/1010/1110/1210/13
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 SwingsStrengthTommy Mac
8
10 Lunges10/10 Windmills15 Air SquatsHip CirclesBack Squat2 Rounds For Time
9
10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges5x1 @ 90%12 Burpees
10
250m Row10/10 Arm PretzelsStrength/SkillCat/CowPause Back Squat12 Thrusters (115/75 lb)
11
10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
Split JerkChild to Cobra5x2 @ 77.5%12 Burpees
12
10 Jumping Air Squats10/10 Wrist Circles5 Rounds not for TimeT-Glutes/T-Hips12 Power Snatches (115/75 lb)
13
1 x Power Clean + 1 x Split JerkGood MorningsWOD12 Burpees
14
StrengthGymnasticsTriple 312 Push Jerks (115/75 lb)
15
Back Squat10 Minute EMOMWODStrengthFor time:12 Burpees
16
5 Rounds Not for TimeEven: 6 Strict Pullups + 5 T2B20 Minute EMOMDeadlift3,000-m row12 Hang Squat Cleans (115/75 lb)
17
8 Back Squats @ 60%Odd: 20 Pushups + 5 T2BEven: 10 Box Jumps 10 Situps4x3 @ 85%300 double-unders12 Burpees
18
200m RunAdv - Increase repsOdd: 10 Burpees 10 Situps3-mile run12 Overhead Squats (115/75 lb)
19
*Adv - Add one rep each roundWOD
20
WODWOD5 Rounds
21
13 Minute AMRAP400m Run10 HSPU
22
100 Double Unders21 Power Snatches 95/6510 KBS 70/53
23
20' Dbl DB Lunge (or 8 Lunges) 40s/30s
500m Row10 Alternating Pistols
24
10 DB Thrusters 40/3021 OHS 95/6510 T2B
25
*Sub Barbell or KB400m Run
26
15 Power Snatches 95/65
27
500m Row
28
15 OHS 95/65
29
400m Run
30
9 Power Snatches 95/65
31
500m Row
32
9 OHS 95/65
33
*Scale weight up or down as appropriate
34
**Swap run and row as needed
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