Workouts for 10/7 – 10/13

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Monday 10/7


EOM12 MINS (6 Rounds) – Pick 1 of the following:

• 2-4 Muscle Ups
• 2-4 Weighted Pull-ups or 2 Pull-up Negatives (option to add weight to negatives as well)
• 1-2 Rope Climbs



AMRAP12 w/Partner
Max Renegade Man Makers
Pacer: 400m run




Tuesday 10/8


Option 1:
Build to a Heavy Single:
Bench Press

Option 2
Every 2MINS for 16 MINS
Max DB/KB Glute Bridge Floor Press


5 Rounds:
200 Meter Run
15/10 Cals
9 Strict Presses (95/65)*
*DB/KBs are an option as well


Wednesday 10/9


30 Mins Teams of 3 – 1 Works/1Rests/1 Paces

0-10 Mins:
Max Single Side DB/KB Squat Cleans (Alternate sides as often as necessary)
Pacer: 20/10 Cal Ski

10-20 Mins:
Max Single Side DB/KB Snatch (Alternate sides as often as necessary)
Pacer: 20/10 Cal Row

20-30 Mins:
Max Plate Burpees
Pacer: 200M Run




Thursday 10/10

2 Rounds

3 Minutes to Complete:
300/200 Meter Row
Max Reps Push Press in the Remainder

Rest 3 minutes

3 Minutes to Complete:
30/20 Calories Airdyne
Max Reps Strict Pull-ups in the Remainder

Rest 3 minutes

3 Minutes to Complete:
300/200 Meter Ski
Max Reps Hang Power Cleans in the Remainder

Rest 3 minutes

RX: Push Press @ 115/75# BB or 2KB’s @53/35#; PU @ BW; Hang Power Cleans @ 115/75# or can MOD to KB Swing Cleans.
Keep track of reps to try and stay consistent each round.




Friday 10/11


15 Mins for Quality
2nd Telephone Pole Farmer Carry AHASP
Rest 1 Min
Max Set of Ring Dips/Pushups to Ring Support or Ring Plank Hold
Rest 1 Min


21 – 15 – 9
Cals Row/Ski or AD
Russian KB Swings



Saturday 10/12

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice



Sunday 10/13


40 Min Dice Roll With Partner
1. 100 Cal AD – Pacer: 1 Lap DB Bear Crawl
2. 150 Sit-ups -Pacer: 10 Cal Ski
3. 1000M Row – Pacer: 15 Wallballs
4. 100 Cal Row -Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop -Pacer: OH Carry
6. 50 Burpee Pull-ups: 15 KB Swings
7. 80 Sandbag Step-ups – Pacer: 15 Slamballs
8. Player’s Choice
Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so steady state efforts to move through it. If you re-roll something you have already done, roll again till you get a new objective.