Monday - 10/10/16 

WOD For time:
Run, 400 m
-- then --
30 Snatches, 135/95 lbs
-- then --
Run, 400 m

 

Tuesday - 10/11/16

Strength: Hatch Squat Program Day 2
Back squat
60% 1x10
65% 1x8
70% 1x8
75% 1x8
Front Squat
60% 1x5
65% 1x5
70% 1x5
70% 1x5

WOD: 5 rounds for time of:
10 Pull-ups
10 Power Cleans, 135/95 lbs
 


Wednesday - 10/12/16

WOD For time:
20 Row Calories
20 Wall Balls
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Burpees
20 Box Jumps
20 Push Press, 95/65 lbs
Sled Drag, 135/95 lbs, 200 m

 

Thursday - 10/13/16

Strength: Bench Press
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3+ at 90% 1RM

WOD: Hero White
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m
 

Friday - 10/14/16
 

Strength - Hatch Squat Day 3
Back Squat
60% x 10
65% x 8
70% x 6
75% x 6
80% x 6
Front Squat
60% x 5
70% x 5
75% x 5
75% x 5

WOD: Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 AbMat Sit-ups
20 Air Squats
25 Double Unders
 

Saturday - 10/15/16

WOD: 5 rounds, 1 min per station, of:
Row Calories
Kettlebell Swing (American), 53/35 lbs
Clean & Jerk, 75/55 lbs
Ring Push-up
Box Jump
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Sunday - 10/09/16

Open Gym