WODS 10/20/25

Monday 10/20

"STRENGTH"

Shoulder Press

Every 2:30 x 6 Sets:

1 x 5 @ 65%

1 x 5 @ 73%

3 x 5 @ 78%

1 x 5+ @ 78%

"CONDITIONING"

In 14 Minutes:

Buy-In 1500m/1250m Row

Then In Remaining Time

AMRAP:

5 Toes to Bar

9 Hang Snatch (95/65)

5 Bar Facing Burpees

Tuesday 10/21

"STRENGTH"

Back Squat

Every 2:30 x 6 Sets:

1 x 5 @ 65%

1 x 5 @ 73%

3 x 5 @ 78%

1 x 5+ @ 78%

"CONDITIONING"

4 Rounds

AMRAP 2:30

30 Double Unders

10 Wallballs (20/14) (10/9')

Rest 90 Seconds

Wednesday 10/22

"CONDITIONING"

Teams of 2.

Min 0-10: Both Partners Working. Switch after carry.

Partner 1: 2x 120ft Farmer Carry

Partner 2: Max Bike Cal

Min 10-25: Both Partners.

In 20 Minutes Build to Heavy 1 Rep

Clean & Jerk

Minute 25: Alternate Reps.

For Time:

60 Clean & Jerks (155/105)

Thursday 10/23

"STRENGTH"

Bench Press

Every 2:30 x 6 Sets:

1 x 5 @ 65%

1 x 5 @ 73%

3 x 5 @ 78%

1 x 5+ @ 78%

"CONDITIONING"

4 Rounds:

Min 1: Air Squats

Min 2: American Kettlebell Swings (35/25)

Min 3: Burpee + Lateral Box Step Overs

Min 4: Abmat Situps

Min 5: Rest

Friday 10/24

"STRENGTH"

Deadlift

Every 2:30 x 6 Sets:

1 x 5 @ 65%

1 x 5 @ 73%

3 x 5 @ 78%

1 x 5+ @ 78%

"CONDITIONING"

For Time:

10 Handstand Pushups

20 Deadlifts (185/125)

30 Pullups/Ring Rows

40 Plate Overhead Lunge Steps (45/25)

50 Box Jumps (24/20)

Saturday 10/25

"CONDITIONING"

Teams of 3

AMRAP 20

Person 1 Runs 300m Run

Person 2 Max Overhead or Front Rack Squats (75/55)

Person 3 Rest

Rotate Upon Return of Runner

HYBRID STRENGTH

A) Pause Snatch (at knee)

3@45%

3 sets 2 @ 55-75%

2 sets 1 @ 80%+

B) Tall Split Jerk

5 sets 3 @ by feel

C) Front Squat

4 sets 3 @ 70-80%