Wednesday 11/1/17

Skill:

A) Beat Swing / Kipping
B) Single leg hop / single leg box jump

WOD: 20 min AMRAP – score is number of pull ups completed

Double KB rack carry to end of fence (53/35)
Palms forward suitcase carry back
10 Box jumps (30/24)
Max UB strict pull ups
5 cone suicide lateral shuffle only

Accessory: 3 x 12 ea

Sidelying shoulder external rotation
Band  face pulls

Tuesday 10/31/17

Strength: Lunge Complex – 5 Rounds

1 Hang Clean + 1 Lunge R + 1 Lunge L + 1 Thruster
Start at approximately 60% of Front Squat. Increase in small increments if able.

WOD: 6 min AMRAP

20 WBS (20/14)
20 cal bike

Accessory:

Hip 90/90 stretch – 2 min ea side
Half kneeling ankle dorsiflexion stretch – 2 min / side
Optional Bonus Accessory (If time and energy allow: Pause Pistols 6 x 1 per side, 3 seconds in bottom position)

Monday 10/30/17

Strength: Barbell Bent Over Row
3 x 12

WOD: 4 Rounds for Time, 24 min cap

10 DL (Rx+ – 245/175, Rx 205/145, Scaled 155/105)
Run 400 m
Rest 3 min

Accessory: 4 Rounds, 20 sec ea

Pause Ring Row 20 sec
L-sit with turnout

Friday 10/27/17

Strength: Pause Good mornings
4 x 6 AHAP with 3 second pause in bottom position

WOD: 20 min running clock,  WODS scored separately, WOD 2 starts @ 12 min mark

WOD 1 – “Annie” (12 min cap)
50, 40, 30, 20, 10

Sit ups
DU’s ( x 3 singles)

WOD 2 – For time (8 min cap)
12, 9, 6
Strict Pull ups
DB hang power cleans (55/35)

Accessory: 3 x 30 sec ea

Calf stretch @ wall
Cobra pose ab stretch

Thursday 10/26/17

Strength: Pause Bench Press 3RM – 3 sec pause at chest
Suggested warm up sets (with pause) 5 @ 50%, 4 @ 60%, 3 @ 65-70%, continue warm up sets by feel.

WOD: For time, 20 min cap

30 Front squats (185/155)
1600m row
*scale if > 70% of max

Accessory: Tempo HSPU

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Wednesday 10/25/17

Strength: None

WOD: 40 min Running clock

0-10 min
EOMOM 5 cone suicide
10-20 min
Alternating EMOM
5 sledge hammer swings / side
5 tire flips
20-30 min

EMOM 1 TGU

Switch arms ea min

30-40 min
EMOM SA Farmers carry 50′

Switch arms ea min

Accessory (Optional if time allows) KB Arm Bar

3 x 3 breaths / side

Tuesday 10/24/17

Strength: Hang snatch high pull
6 x 3 @ 75% of snatch 1RM

WOD: 2 Rounds for time, 18 min cap

50 KB snatches (25/side) (53/35)
10 Bar MU
Run 800m

Accessory: 3 – 4 Rounds, NFT

Chin up grip flexed arm hang
Dip hold (bottom positon)
Hollow rocks
Rx+ = 30 sec / round; Rx = 20 sec / round; Scaled = 15 sec / Round with leg assistance as needed

Monday 10/23/17

Strength: 3 Rounds of Complex Below
1 complex = 2 x through the following sequence: Forward lunge (left foot stationary) + Reverse lunge (left foot stationary) + Back squat + Forward lunge (right foot stationary) + Reverse lunge (right foot stationary)+ Back squat
*Start at 50% of back squat (if comfortable with heavy lunges) and increase if able

WOD: 6 Rounds

1 min max cal bike
Rest 3 min (aprox)

Accessory: Superset

3 x 20 side plank with hip abduction (ea side)
3 x 30 sec hold in parallel squat position
*scale reps and time as needed

Friday 10/20/17

Strength: 15 min to find 5RM strict DB or KB press

WOD: Tabata Fight Gone Bad (20 sec work, 10 sec rest, 8 rounds per station)

Wall Balls (20/14)
SDLHP (75/55)
Box Jump (24/20)
Push Press (75/55)
Row (Calories)

Accessory: 3 x 30 sec ea

shoulder extension stretch
butterfly adductor stretch
*work on incorporating diaphragmatic breathing into both stretches

Thursday 10/19/17

Strength:

A) Goblet Squat Test

With KB or Dumbell at 50% of BW perform max UB squats. Goal is to acheive at least 25!
*ask coach for scaling
B) Warm up to 85% of DL max

WOD: For total calories

3 min max cal bike
5 DL @ 85% immediately after
Rest AT LEAST 4 min
2 min max cal bike
4 DL @ 85% immediately after
Rest AT LEAST 3 min
1 min max cal bike
2 DL @ 85%

Accessory: 3 x 30 sec ea

Couch stretch
Hamstring stretch