Monday, October 26

Strength:

5xMax Effort – Pullup

5×5 – Dumbbell Press EMOM (45s)

5×5 – Deadlift EMOM (155#)

WOD:

2K row – Try to maintain 1:55-1:58 pace.

Monday, October 19

Strength:

10-second Isometric Goblet Squat Hold. EMOMx8

Skill:

Try and get one-double under. Don’t take more than 5 minutes. Wrists close, body tall, quick snappy turns.

WOD:

15 min AMRAP

10 unbroken thrusters

25-yard Farmer’s Walk

30 single-unders

Thursday, October 15

Slang heavy weight at 6, in bed by 7.

Strength:

Conventional Deadlift – 10×3 EMOM (135)

Accessory:

Plank – 3×1 min with 1 min rest

Farmer’s Walk – 3x50sec. (#55s)

WOD:

5x350m row – Aim for a 1:50/500m pace. Set the interval timer for 1:15 rest. This should come out to about a 1:1 work to rest ratio.