Friday 9/29/17

Strength: Romanian Deadlift

3 x 5 AHAP

WOD: For time, 14 min cap
21, 15, 9
Russian KB swings (70/53)
DU’s
Rest 2 min
12,9,6

Russian KB swings (70/53)

DU’s

Rest 1 min
9, 6, 3

Russian KB swings (70/53)

DU’s

Accessory:
Hamstring stretch with lift off 3 x 20
Hollow body hold – accumulate 2 mi

Thursday 9/28/17

Strength:
Strength Option A: Retest – if you missed one of the recent tests, you may use this time to retest
5@50%, 5@60%, 3@ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
Strength Option B: 5RM Rear foot elevated split squat
Recommended warm up: 5 / side with BW only, 5 / side @ estimated 12RM, 3 / side @ estimated 8RM, begin testing at a load that is tough but you feel confident that you will be able to make 5 reps, continue adding load by feel to establish 5RM.
WOD: “Nancy”, 5 Rounds for time, 20 min cap
400m run
15 OH squats (95/65)

Accessory: 2-position ankle dorsiflexion
1) standing calf stretch 3 x 30″
2) half kneeling loaded ankle dorsiflexion 3 x 30″

Wednesday 9/27/17

Strength: Dumbell Row
4 x 6
WOD: 18 min alternating EMOM
Min 1: TGU R
Min 2: TGU L
Min 3: Rope climb (legless if possible)
Accessory: Super set
Sideplank with leg raise 3 x 20
Sidelying sholder ER 3 x 10

Tuesday 9/26/7

Strength: Clean & Jerk 1RM*
*Any style of clean and any style of jerk may be used today
5@50%, 5@60%, 3@ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
WOD: 10 min partner AMRAP
One partner is on the bike at all times*
The other partner must complete round before switching
1 Round =
10 Thrusters (Rx+115/85, Rx 95/65, Scaled 65/45)
10 burpee over bar
*Bike must be in motion for partner to be performing reps
Score is rounds completed, tie breaker is calories completed
Accessory: 3 x 30 sec ea
Couch stretch
Shoulder bridge

Monday 9/25/17

Speed:

800m run test

Rest 2 x length of run – minimum

500m row test

WOD: For time, 21 min cap
5, 10, 15

Row (500m / 1,000m / 1,500m)
Pull ups
TTB

Accessory: Tempo KB lat pullover (3:1:3:1)

4 x 6

Friday 9/22/17

Strength: Dumbell Row
5, 4, 3, 3, 3, 3  increase weight as able

WOD: 12 min AMRAP
24 cal bike (sub rower as needed)
12 goblet squats
6 strict HSPU
3 Rope climbs

Accessory: Accumulate 2 min in bottom of squat

Thursday 9/21/17

Strength: Hang Clean 1RM
5 @ 50%, 5 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1RM in three attempts

WOD: 3 Rounds for time, 18 min cap
50 DU’s (150 singles)
5 DL (245/175)
Rest 1 min
250 m row
5 Sumo DL (245/175)
Rest 1 min

Wednesday 9/20/17

Skill: Practice wall walk technique and wall facing handstand hold – 10 min

WOD: For time, 30 min cap
Run 800m
16 walking lunges
8 wall walks
8 burpee broad jumps
8 bar MU

Run 600m
12 walking lunges
6 wall walks
6 burpee broad jumps

6 bar MU

Run 400m
8 walking lunges
4 wall walks
4 burpee broad jumps

4 bar MU

Run 200m
4 walking lunges
2 wall walks
2 burpee broad jumps

2 bar MU

Accessory: 3 x 30 sec ea
Shoulder extension stretch
Childs pose lat stretch (per side)

Tuesday 9/19/17

Strength: 1RM Bench Press
5 @ 50%, 5 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1RM in three attempts

WOD: 10 min EMOM
5 Double KB cleans (Rx+ 53/35; Rx 44/26; Scaled 35/18 or lighter as needed)
5 Double KB presses (As above)

Accessory: Superset
3 x 20 hollow body rocks
3 x 10 Prone Y’s (advanced: Ring Y’s)

Monday September 18th – WE HAVE POWER – Back to our Regular Schedule!!!!

Strength: 15 min to work up to 1RM OH squat followed by 15 min to establish 1RM front squat.

WOD: For total reps
3 min of burpees
2 min of WBS
1 min of pull ups

Accessory: 3-4 rounds
100ft UB sled push
30 sec flexed arm hang (alternate between pull up and chin-up grip)