SATURDAY 10/14/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

Movement Prep, Review, + Scaling Options

 

 

 

WOD

 

Hero WOD

 

For Time:

 

“Daniel”

 

50 Pull Ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull Ups

THURSDAY 10/12/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A) Back Squats – 3 Reps x 6 Sets

B) Clean Pull + Power Clean + Push Jerk – 10 Minutes To Build To a HS For The Day

 

WOD

 

5 Minutes AMRAP

200 Meter Row

5 Burpees Over Erg

5 Push Jerks (135/85)

Rest 1 Minute

 

4 Minutes AMRAP

100 Meter Row

4 Power Cleans

4 HSPU

Rest 1 Minute

 

3 Minutes AMRAP

AMRAP PC + Jerk

TUESDAY 10/10/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

15 Minutes for Quality

 

Supinated BB Row x 8

Seated Strict Press x 10

Sorensen Hold x :30 Seconds

Strict T2B – 5 Reps (With Partner)

+

Deadlift Review

 

WOD

 

Lurong WOD #4

For Time (10 Minutes Time Cap)

 

10 Deadlift

20 Double Unders

8 DL

40 DU

6 DL

60 DU

4 DL

80 DU

2 DL

100 DU

 

Level 1: 135/95, Singles Unders (Same Rep Scheme)

Level 2: 185/145, Singles Allowed (DU – 10-20-30-40-50)

Level 3: 225/175

 

 

SUNDAY 10/8/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality:

  • DB Rows x 8-10 Each Side, Slow And Controlled
  • Kick-Ups (Freestanding Or On Wall) x 10 Attempts
  • 50 Double Unders (Or 90 Seconds Of Attempts/ Single/ Double)

 

WOD

 

Top Of Every 5 Minutes For 25 Minutes

 

200 Meter Run (Outside)

10 Hang Squat Clean (95/65)

20 HR Push-Up

SATURDAY 10/7/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

Partner Workout

 

.8 Km TF Run – Each Partner

While Other Partner AMRAP

20 Alternating Front Rack Lunges (115/75)

10 Pull-Ups

10 GHD (Or 12 Ab-Mat Sit-Up)

 

Rest 2 Minutes

 

1400 Meter Row (Switch Every 200 Meter)

**Each Switch Partners Must Do 8 Synchro Burpees

THURSDAY 10/5/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A) Front Squat x 5 Sets x 6 Reps

B) 2 Power Cleans + 1 Jerk x 8 Sets (Build Each Set)

 

 

WOD

 

11 Minutes AMRAP

 

11 Hang Power Cleans (75/55)

7 Push Jerks

7/4 Calories Assault Bike

 

TUESDAY 10/3/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 12:

 

  1. 10/8 Calories Assault Bike
  2. 10 HSPU (Or Seated DB Press/Box HSPU)

 

WOD

 

13 Minutes AMRAP

 

13 T2B

13 KB American Swings

13 Lateral Box Jump Overs

 

Level 1: 35/26, Russian Swings, Wall Sit-Ups, 24/20

Level 2: 53/35, American Swings, Wall Sit-Ups, 24/20

Level 3: 70/53, American Swings, T2B, 30/24