TUESDAY 10/31/17

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WARM UP

 

800M Run x 1

Then…

Samson Stretch x 10

DB Ext. Rotation x 10 (Each) – No More Than 5# Plates

Hollow Hold With PVC x :20 Seconds

Scap Pull-Up + Kip Swing 5 x 5

x3

 

FIRST…
Skill

 

8 Minutes D/U Practice + Review

 

WOD

 

Metcon:

 

0:00-2:00, Run 400 Then AMRAP Double Unders

2:00-3:00, DB Push Jerks (35/20)

3:00-4:00, Pull Ups (Scale: Ring Rows)

4:00-5:00, DB Hang Squat Cleans (35/20)

Rest 2 Minutes Between Rounds

x3

 

Score: Total Reps In Workout

SUNDAY 10/29/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 16

 

  1. 10/8 AB Sprint
  2. 50FT DB Front Rack Lunges (50/35)
  3. 100M Row
  4. 6-12 HSPU

 

WOD

 

For Time:

 

1000M Row

60 AbMat Sit-Ups

30 Heavy Russian Swings (70/53)

20 Strict K2E

 

Finisher: Coaches Choice

SATURDAY 10/28/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

200M x 5 (On TF), Rest 1 Minute

 

WOD

 

“14.4”

14 Minutes AMRAP

 

60 Calories Row

50 T2B

30 Wall Balls (20/14)

30 Clean (135/95)

20 MU (Scale: CTB Or Strict PU)

 

 

 

THURSDAY 10/26/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Deadlift (3 Second Pause) At Knee – 6 Reps x 4 Sets

+

3 Rounds NFT

S/A Farmer’s Carry x 2 Laps (Each Side)

Tempo DB Row (2211) x 8 Reps (Each Side)

DB Split Lunge x 8 (Each Side)

 

WOD

 

For Time:

 

3 Rope Climbs

25 Burpee Box Jump Over

50 Front Squats (135/95)

25 Burpee Box Jump Over

3 Rope Climbs

 

Finisher: Coaches Choice

 

 

 

 

TUESDAY 10/24/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Coaches Choice: Dynamic Warm-Up – 10 Minutes

 

3 Rounds NFT (15 Minutes CAP)

BB Bench Press x 10

Double Unders x 20

AB-Mat Sit-Ups (Or GHD) x 10

+

EMOM10 – Squat Clean + 2 S2O

 

 

WOD

 

Metcon: “Raising the Bar Re-Test”

 

9 Minutes AMRAP

 

8 Lateral Burpees Over Bar

7 Power 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

 

Finisher:

20 Jump Squats (With Empty Barbell)

20 Ab-Mat Sit-Up

20 Ring Row

x3

 

*Same Weight For Open/Masters

SUNDAY 10/22/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

8 Minutes Double Under Review & Practice

 

+

 

A) Romanian Deadlift x 10

B) DB Split Lunge x 10 (Each Side)

C) PVC Hollow + Arch Hold x :20 Seconds (Each)

 

x4

 

WOD

 

“17.5”

10 RFT

 

9 Thrusters (95/65)

35 Double Unders

 

SATURDAY 10/21/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

 

Push Press + Push Jerk + Split Jerk

 

WOD

 

Partner Workout – Chipper (35 Minutes CAP)

 

Buy In: 800 Meter Run

100 Burpee Box Jump Overs

80 Power Clean (115/75)

60 Toes To Bar

40 Calories Row (Each Partner)

20 CTB Pull-Up

Buy Out: 50 Ring PushUps

 

THURSDAY 10/19/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality (10 Minutes Cap)

 

I-Y-T – Face Down on Incline Bench (No More Than 5# Plates Or DB) x 6

BTN Push Press x 10

KB Windmill x 6, Each (Slow And Controlled)

Kick-Ups (Freestanding Or Wall) x 10

 

WOD

 

EMOM 10 – 2 Reps Of Complex – Building

 

Snatch DL + Snatch Pull + Power Snatch

+

Metcon:

 

0:00-4:00

Max Meter Row

 

4:00-8:00

20 Power Snatches (95/65)

20 Burpees Over Bar

 

8:00-12:00

30 Deadlifts (95/65)

30 Front Rack Lunges

 

12:00-16:00

Max Meter Row

 

16:00-20:00

AMRAP Thrusters

 

TUESDAY 10/17/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 16

 

  1. aB – :15 Sprint + 5 BBJO
  2. 1 HPSU + 10 Shoulder Shifts + :10 Hold

 

WOD

 

Lurong WOD #5

 

For Time (14 Minutes Time Cap)

 

2 Clean & Jerk

2 Pull Ups

4 Clean & Jerk

4 Pull Ups

6 Clean & Jerk

6 Pull Ups

8 Clean & Jerk

8 Pull Ups

10 Clean & Jerk

10 Pull Ups

 

Level 2: 135/95

Level 1: 64/45

 

SUNDAY 10/15/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

KB Windmills x 8 (Each Side)

KB Goblet Squat Hold – :15 Seconds

S/L KB Deadlift x 8 (Each Side)

KB Bottoms Up Walk x 50FT

x3

 

WOD

 

Partner Workout:

For Time: 35 Minutes Cap

 

30/20 Calories AB – AMRAP Farmer’s Carry (50/35)

*Then Switch

30/20 Calories AB – AMRAP Double Unders (Or Singles)

*Then Switch

30/20 Calories AB – AMRAP Alternate KB Snatch

*Then Switch

30/20 Calories AB – AMRAP Toes To Bar

*Then Switch