WODS 10/13/25

Monday 10/13

"STRENGTH"

Back Squat

Every 3:00 x 5 Sets:

4 x 5 @ 70%

1 x 5+ @ 70%

"CONDITIONING"

5 Sets of 2:00 on / 2:00 off:

1 Bear Complex + Max Effort Bar Facing Burpees

Bear Complex

5 Unbroken Sets of the Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Rx’d: 155/105 lbs.

Performance: 115/75 lbs.

Fitness: 95/65 lbs.

*Complex can be performed as a Power Clean + Front Rack Thruster + Back Rack Thruster

Tuesday 10/14

“STRENGTH”

Shoulder Press

Every 3:00 x 5 Sets:

4 x 5 @ 70%

1 x 5+ @ 70%

“CONDITIONING”

AMRAP 6 minutes:

6 Box Jumps (24/20)

6 Chest to Bar Pull-ups -or- 3 Bar Muscle-Ups

REST 2:00

AMRAP 6 minutes:

6 Box Jumps (24/20)

6 Handstand Push-ups

Wednesday 10/15

“CONDITIONING”

Teams of 2.  You Go - I Go.

4 Rounds for Time:

10 Russian Kettlebell Swings (AHAP)

10 Kettlebell Overhead Walking Lunges (Same)

3 x Shuttle Runs (D/B = 1)

20 Abmat Sit-ups

1 Kettlebell Farmer’s Carry (Same) (D/B = 1)

REST 2:00

P1: 10 Russian KBS

P2: 10 Russian KBS

P1: 10 KB OH Walking Lunges

P2: 10 KB OH Walking Lunges

…continue until all movements have been completed

Thursday 10/16

“STRENGTH”

Deadlift

Every 3:00 x 5 Sets:

4 x 5 @ 70%

1 x 5+ @ 70%

“CONDITIONING”

AMRAP 14 minutes:

7 Sumo Deadlift High Pull (75/55)

14 Box Step-Ups (24/20)

21/18 Calorie Bike

Friday 10/17

“STRENGTH”

Bench Press

Every 3:00 x 5 Sets:

4 x 5 @ 70%

1 x 5+ @ 70%

“CONDITIONING”

6 Rounds:

1:00 1 Burpee + Max Meter Row

:30 REST

1:00 5 Second Handstand Hold + Max Double Unders

:30 REST

Each Round:

Add 1 Burpee and 5 Seconds to the Handstand Hold

Saturday 10/18

“CONDITIONING”

Teams of 2.

Part 1: 

4 x 200m Relay Run (Alternate Runs)

60 Wall Balls (Trade as Needed)

REST 3:00

Part 2:

4 x 500m Relay Row (Alternate Rows)

50 Toes to Bar (Trade as Needed)

REST 3:00

Part 3:

4 x 1000m Relay Bike

40 Shoulder to Overheads (95/65) (Trade as Needed)