SUNDAY 10/1/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Review & Scaling

 

 

WOD

 

21-15-9

 

Deadlift (155/105) *Can Scale Up To 185/125

Burpees To Plate

Calories Row

 

12-9-6

 

Front Squats (135/95)

HSPU

Calories Row

 

9-6-3

 

OH Walking Lunges (75/55)

Ring Push-Up

Calories Row

SATURDAY 9/30/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality:

 

RFESS (With DB – Scale: BW) x 10 (Each)

Shoulder Taps (Box Or Wall) x 10

Hollow To Arch – 3 Each Side

Assault Bike Sprint AFAP x 8/6 Calories

 

WOD

 

Crossfit Team Series Workout #4

 

100 Calories Row, Switch As Needed

100 T2B, Switch As Needed

  • Scale To Hanging Knee Raises

THURSDAY 9/28/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality:

 

Prone T-spine Rotation x 6 (Each)

Reverse Banded/Lat Shoulder Stretch x :20 Seconds (Each)

Standing Powell Raise x 8 (Each)

Behind The Neck Push Press x 8

 

EMOM 10

Power Snatch + Overhead Squats – 1 + 2

 

WOD

 

5 RFT

 

9 Box Jump Over (24/20)

12 Power Snatch (115/75)

200 Meter Run (End Of Driveway)

TUESDAY 9/25/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Front Squat  – 75% 3 Reps x 6 Sets

(2 Second Pause In Bottom)

 

WOD

 

Luring WOD #2

 

Metcon:

 

7 Minutes AMRAP

 

500 Meter Row

25 Thursters

15 CTB Pull-Ups

 

Level 3 – 45/35, CTB

Level 2 – 45/35, Pull-Ups

Level 1 – 35/15, Ring Rows

 

SUNDAY 9/24/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Split Jerk Skill Work

 

Split Jerk Jump (No Bar) x 10

Strict Press In Split – x 10 (Empty Bar)

x3

+

EMOM 10 – Split Jerk – 2 Reps

 

WOD

 

18 Minutes AMRAP

 

21 OverHead Squats (95/65)

15 Calories Row

9 K2E/T2B

400 Meter Farmer’s Carry (40/25)

SATURDAY 9/23/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Review Hang Power Snatch

 

WOD

 

800 Meters Row

70 AbMat Sit-Ups

60 Front Squats (75/55)

50 Calories Assault Bike

40 Hang Power Snatch

30 Burpee Box Jumps

20 HSPU

10 Strict CTB Pull-Up + Ring Dips

THURSDAY 9/21/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality:

 

I-Y-T (On Bench) – (5/2.5) x 10

Handstand Hold/Box Hold – :30 Seconds

Cossack Squat – (Slow, Controlled With Light DB) T x 10 (Each Side)

+

Strict Press – 6 x 4

 

WOD

 

3 RFT

 

20 Deadlifts (185/125)

30 Wall Balls (20/14)

400 Meter Run

 

Rest 2 Minutes Between Rounds

 

TUESDAY 9/19/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Squat Clean

EMOM 10 – 1 Clean Pull + 1 Clean From 2 Seconds Pause @ Knee + 1 Clean (From Ground)

 

WOD

 

Lurong Benchmark Workout

 

Metcon: “Raising The Bar Test”

 

9 Minutes AMRAP

 

8 Lateral Burpees Over Bar

7 Cleans

6 Front Rack Lunges

5 Shoulder To OH

 

Level 3 – 135/95

Level 2 – 95/55

Level 1 – 64/45 **Front Squats Instead Of Front Rack Lunges

*Same Weight For Open/Masters

SUNDAY 9/17/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Kipping Pull Up Review + Drills

 

  1. Hollow/Arch Holds – :30/:30 x3
  2. Jumping To Bar + Dead Hang – :10 Seconds x3
  3. Kip Swings – 3.3.3×3

+

 

Front Squat – 70% (Of 1RM From Testing) 6×3

 

WOD

 

 

Benchmark – “Fran”

 

21-15-9

Thrusters

Pull Ups

 

+

 

Finisher:

 

3 Rounds For Quality

Pendlay Row x 10

V-Ups x 10

Sorensen Hold (Or Superman) x :20 Seconds

Cossack Squat (Slow, Controlled With Light DB) T x 10 (Each Side)

SATURDAY 9/16/17

/0 Comments/in /by

WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Teams of 3:

 

100 Calorie Assault Bike – 75 Push Jerk (115/75)

100 Calorie Row – 150 Deadlifts

100 Calories Assault Bike – 75 Power Snatch

12 Rope Climbs