Training October 7th-13th



2:30 pm ROM WOD

3 pm Coach’s Choice


Dress Like a Pirate Day!  Come to class dressed as a pirate in jorts!

Find a 1RM Deadlift


*Set your goal 1RM for the upcoming Deadlift Cycle. This is important because all your Deadlift work for the next 10 weeks will be calculated from your goal 1RM, not your current 1RM. Your coach will help you set the right goal 1RM during today’s cooldown.


Handstand Pushup Cycle: Week 1 Day 1


“The Running Man”

1600m Run

1000m Row

75 GHD Situps

*Partition the work as desired as long as you complete the total amount of reps. Any partitioning of reps in any order is fine. Only rule: you are not allowed to knock out any piece all at once without changing exercises.

*Time Cap: 25 min


Handstand Pushup Cycle: Week 1 Day 2




160’ Walking Lunge

25 Wall Ball Shots @ 20/14#

3 Rope Climbs



For time:

800m Single-Arm Barbell Farmer’s Carry @ 45/35#

31 Toes to Bar

31 Pushups

31 Front Squats @ 95/65#

400m Single-Arm Barbell Farmer’s Carry @ 95/65#

31 Toes to Bar

31 Pushups

31 Hang Power Cleans @ 135/95#

200m Single-Arm Barbell Farmer’s Carry @ 135/95#

*Time Cap: 40 min

*Barbell Farmer’s Carry will be done by holding the bar with only one hand at a time, and that hand will be placed in the center of the barbell. No dragging, rolling, or other kinds of weak sauce will be allowed.


Handstand Pushup Cycle Week 1 Day 3




23 Double Unders

7 Chest to Bar Pullups

*Scored by total reps.


“Hard Labor 2.0”

Teams of 3


80/60 Cal Row

100 Power Cleans @ 135/95#

80/60 Cal Row

80 Push Jerks @ 135/95#

80/60 Cal Row

60 Front Squats @ 135/95#

80/60 Cal Row

40 Squat Clean Thrusters @ 135/95#

*Mixed gender teams will row 70 calories and have 2 barbells.