SUNDAY 10/22/17

/0 Comments/in /by

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

/0 Comments/in /by

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

/0 Comments/in /by

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

/0 Comments/in /by

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

/0 Comments/in /by

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

SATURDAY 10/14/17

/0 Comments/in /by

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

/0 Comments/in /by

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

/0 Comments/in /by

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

/0 Comments/in /by

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

/0 Comments/in /by

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