Monday - 10/03/16 

Strength Complex: Every 1 min for 10 mins:
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch, pick load

Running Fran For time:
21 Thrusters, 95/65 lbs
21 Pull-ups
Run, 200 m
15 Thrusters, 95/65 lbs
15 Pull-ups
Run, 200 m
9 Thrusters, 95/65 lbs
9 Pull-ups
Run, 200 m

 

Tuesday - 10/04/16

Strength: Hatch Squat Program Day 1
Back Squat
60% 1x10
70% 1x8
75% 1x6
80% 1x4

Front Squat
60% 1x5
70% 1x5
70% 1x5
70% 1x5

WOD: Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans, 135/85 lbs
7 Ball Slams, 30/20 lbs
9 Box Jumps

 


Wednesday - 10/05/16

WOD - Fast n Furious
3min AMRAP of the following:
400m run - max wall ball shots, 20/15lb
400m run - max kb swings, 53/35lbs
400m run - max pushups
400m run - max situps
400m run - max double unders
1min rest between rounds.  
Score total reps.

 

Thursday - 10/06/16

Strength: Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.

WOD: 3 rounds for time of:
30 Toes-to-bars
15 Clean & Jerks, 155/105 lbs

Friday -  10/07/16

WOD:  5 Rounds for Time
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
*this is a sprint so scale accordingly
*8 minute time cap

 

Saturday - 10/08/16

Community WOD

Sunday - 10/09/16
 

 

Open Gym