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Workout for 10/21/2014 – Tuesday

Skill
Double under
Strength
Front squat to low box – 6 x 5
WOD
22 minute AMRAP
10 pull-ups
30 kb swings
50 air squats
2 minute rest

Workout for 10/20/2014 – Monday

Skill
Clean
Strength
Power clean and push press 1rm
Ring push-ups 5 x fail
Ring Row 5 x fail
WOD
6 rounds
Run 400
15 Abmat sit-ups
15 SDHP

Workout for 10/17/14 – Friday

Skill
Hollow Body
Strength
Crazy Chain Press
WOD
3 Rounds For Time
15 Pullups
20 Pushups
25 Situps
30 Squats

Workout for 10/16/14 – Thursday

Capture The Flag!

Workout for 10/15/14 – Wednesday

Skill
Kipping practice
Strength
Fat Bar Bench 3rm
Accessory
Standing triceps extension 5×12
Weighted V-Ups 5×8
WOD
Ascending/descending
Thrusters 5/10/15/20/25
Ring Push-ups 25/20/15/10/5

Workout for 10/14/14 – Tuesday

Skill
Clean
Strength
Power Clean 10 x 2
WOD
100 sdhp
80 sit-ups
60 pull-ups
40 burpees
20 wall ball shots
3 muscle ups

Workout for 10/13/2014 – Monday

Skill
Box Jump
Strength
Deficit Deadlift 2 RM
WOD
100 air squats
6 rounds
15 swings
15 toes to bar
100 air squats

Workout for 10/10/2014 – Friday

Strength
Box squat 3 rm
WOD
Filthy Fifty

Workout for 10/9/2014 – Thursday

Skill
Snatch tech
Strength
Pull ups
WOD
Burpee hell 7 min amrap

Workout for 10/8/2014 – Wednesday

Skill
Push up tech
Strength
Strict overhead 6 x 5 60%
Accessories 
Tricep extensions 4 x 15
Heavy v-ups 4 x 6-8
Bent rows 5 x 12
Front Raise 5 x 12
WOD 
7 minute Partner Bear crawl race