THURSDAY 11/9/17

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WARM UP

 

 

3 Rounds For Quality

DB Press x 8 Reps (Each)

DB Ext. Rotation 8 Reps (Each) – No More Than 5# Plates

Scap Pull Up + Kip Swing x 5+5

Hollow To Arch x 3 (Each Side)

 

FIRST…
Skill

 

Push Press + Push Jerk x 2 x 6 Sets

 

WOD

 

Metcon:

 

AMRAP 9

 

6 Push Jerk (135/95)

6 Bar Facings Burpees

6 Pull- Ups

 

 

TUESDAY 11/7/17

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WARM UP

 

10 Minutes Coaches Choice

 

FIRST…
Skill

 

EMOM 10

 

  1. 3 Clean Pulls
  2. Clean + Front Squat x 2

 

WOD

 

4 RFT

 

 

10 Cleans (Squat) (115/75)

20 Box Jump Overs (24/20)

400M TF Run

 

SUNDAY 11/5/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

 

EMOM8

Clean Pull + Hi-Hang Clean + Hang Clean

*Build Each Set

 

WOD

 

Partner WOD:

 

25 Minutes AMRAP

 

4 Hang Power Clean (115/75)

6 Box Jumps (24/20)

8 Burpees Over Bar

 

  • Each Partner Does Movement Then On To The Next – Ex: Partner A Does 4 HPC Then Partner B Does 4 HPC, etc…

SATURDAY 11/4/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

 

15 Minute Warm-Up (Including Movement Preparation + Scaling)

 

WOD

 

Metcon:

 

 

AMRAP30:

 

500 Meter Row

400 Meter Run

3 Rounds Of “Cindy”

*Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

 

 

THURSDAY 11/2/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

3 Rounds For Quality:

 

Banded Pull Apart x 10

Chin-Ups With Negative Or Supinated Ring Rows x 3-6 Reps (3-5 Second Lower)

Tempo Tricep Push-Ups x 8 (2 Second Lower Down)

Sorensen Hold x :20 Seconds

+

EMOM8

4-6 HSPU + 5 Burpee Box Jumps (Pick A Number Of HSPU You Can Maintain For All Sets)

 

WOD

 

Metcon:

 

4RFT

 

30 Deadlifts (135/95)

500 Meter Row

 

 

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