Wednesday 10/18/17

Strength: Plank Row
3 x 16 (8/side)

WOD: 10 Rounds

10 KB swings (53/35)
5 C2B pull ups
200m run

Accessory: Accumulate time in hollow body hold

Rx+ – 3 min
Rx –  2 min
Scaled 1.5 min
*work on t-spine rotation between sets

Tuesday 10/16/17

Strength: 3 rounds of Hang Clean + Lunge Complex
1 round = 6 x 1 hang clean + 1 lunge each side
*Start at 45% of front squat max and add load as able

WOD: 10, 20, 30, 20, 10

OH Squat (75/55)
TTB
Double KB Carry (53/35)*

*Carry 10 = 100ft OH cary; 20 = 200 ft rack carry; 30 = 300ft farmers carry

Accessory: Walking single leg good mornings

3 x 16 steps with empty bar – SLOW AND CONTROLLED
*30 sec bilateral calf stretch after each set

Monday 10/16/17

Strength: Tempo Incline DB Press
3×8 @ (4:1:X:1)

WOD: 1, 2, 3, 4, 5, 4, 3, 2, 1
Row (# x 100m)
Ring Muscle Up

Accessory: Superset 3 x 8 ea
Feet elevated tempo ring row (3:0:3:0)
Reverse fly’s on incline bench
*jog from one station to the other

Friday 10/13/17

Strength: Rack hold + Push press + Rack Hold

3 sets of 10 second hold + 10 Push presses + 10 second hold

Choose a weight you feel confident with for first set and increase as able

WOD: 5 RFT, 12 min cap
10 hang power cleans (95/65)
50 ft bear crawl
Accessory:
A) Wrist extension stretches 3 x 30 sec ea
B) Half kneeling ankle dorsiflexion
C) Use remaining time to practice handstand walks, holds, or wall facing handstand holds.

Thursday 10/12/17

WOD: “The Crippler”
30 Back Squats (225/155)
Run 1 mile
Optional Accessory: Superset, 3 x 10 ea
A) GHD hip extension
B) Strict pull ups

Wednesday 10/11/17

Strength:

None / Set rowers and practice sand bag shoulder over

WOD: 35 min AMRAP

1000m row
10 sand bag shoulder overs
OH plate carry to end of fence and back (45/25)

Accessory:

half kneeling hip extension stretch – 3 x 30 sec ea side
hanging shoulder / t-spine mobility with partner assist 2-3 times to tolerance

Tuesday 10/10/17

Strength: Tempo DB Bench Press
3 x 10 @ (3:1: X:1)
WOD: 12 min alternating EMOM
A) 2 rope climbs – legless if possible
B) 20 sec L-sit (accumulate if needed)
C) 30 DU’s / 90 singles
*Note for scaling: attempt to scale to a version that will take you aprox 20-30s to complete.
Accessory: Lever Press
3 x 10

Monday 10/09/17

Strength: Barbell walking lunges
4 x 20 steps
Experienced athletes aim for at least 40% of back squat and increase weight each round if able. Newer athletes may use dumbells as needed.
WOD: 3 RFT, 21 min cap
25 KB swings(53/35)
20 cal bike / row
15 burpees
Rest 2 min (mandatory)

Accessory: Tempo staggered stance RDL
3 x 10 per side @ (3:1:X:1)

Friday 8/6/17

Skill: Rope climbs
WOD: Partner WOD

30 min AMRAP

Run 400m (together)
Row 500m (one rows the other planks, both must row on each round)
1 Rope climb per partner (one works, one rests)
Accessory:3 x  30″ ea
Half kneeling hip flexor stretch
Calf stretch
Choose one other stretch that you struggle with

Thursday 8/5/17

Strength: Bench Press 21’s
2 sets, aim for 55% on first set and then adjust by feel

WOD: for time
15 clusters (Rx+ 115/85, Rx 95/65, Scaled 65/45)
15 bupee over bar
10 clusters (Rx+ 135/95, Rx 115/85, Scaled 75/55)
10 burpee over bar
5 clusters (Rx+ 155/105, Rx 135/95, Scaled 85/65)
5 burpee over bar
*must change plates by your self, must use clips
Acessory: 3 x 10-15
Band pull aparts