Thursday 11/1/18

Test: 5K Row
*larger classes will need to stagger
Strength: 5 x 5 Heavy DB Row

Accessory: Handstand practice

Notes: Larger classes will need to stagger, however a 5K run also may be offered as needed.

Wednedsay 10/31/18 HAPPY HALLOWEEN! COSTUMES ENCOURAGED!

Strength: Save your strength…you’ll need it!!!

WOD: “The Pallbearer’s 20” – Teams of 2, 45 min cap
20 Deadlifts
20 Hang Cleans
Carry Barbell 200m
20 Deadlifts
20 Hang Cleans
Run for your life relay – 2 x 400m each

20 Deadlifts
20 Hang Cleans
Carry Barbell 200m
20 Deadlifts

20 Hang Cleans

Accessory: 2 min diaphragmatic breathing

Tuesday 10/30/18

Strength: Jerk 1RM – Choose the style that allows you to go the heaviest
5 @ 50%, 3 @ 65%, 2 @ 70-75%, 1 @80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts

WOD:
1 min to perform 10 HSPU + max DU’s
1 min rest
2 min to perform 20 Dips + max DU’s
2 min rest
3 min to perform 30 Push ups + max DU’s
3 min rest
If pressing movements were performed:
*In 3 sets or more per movement then practice DU’s for 4 min
*In no more than 6 sets (2 per exercise) then perform 4 min of 5 HSPU + 10 Dips + 15 Push ups + max DU’s
*in unbroken sets then perform 4 min of 10 HSPU + 20 dips + 30 Push ups + Max DU’s
*if all sets of pressing were performed unbroken perform
Accessory: Superset
3 x 30 sec / side triceps stretch
Accumulate 1 min hollow body hold

Monday 10/29/30

Strength: Back Squat

5 @ 50%, 3 @ 65%, 2 @ 70-75%, 1 @80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts

WOD: 12 min cap

5, 4, 3, 2, 1 Ring MU (Scale = Ring pull up)

10, 8, 6, 4, 2,  Lunges (total reps, Rx 135/95 may hold in front rack or on back)

15, 12, 9, 6, 3 Box Jumps (Rx 24/20)

Accessory:

Skin the cat – 5 slow, controlled reps
Front foot elevated lunge stretch – 2 min / side

Friday 10/26/18

WOD: For time, 20 min cap
80 DU’s (x 3 singles)
40 WBS (20/14)
20 Pull ups
60 DU’s
30 WBS
15 Pull ups
40 DU’s
20 WBS
10 Pull ups
Accessory: 3 x 30 sec ea
Pigeon stretch
Downward dog calf stretch
Childs pose lat stretch

Thursday 10/25/18

Strength: Deadlift 1RM
5 @ 50%, 5 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
WOD: NFT, 3 rounds or as time allows
5-cone burpee suicide
max reps hip thrust @ body weight
1 min hollow body hold (accumulate as needed)
Accessory: 3 sets ea
Band assisted eccentric hamstring stretch (10 sec eccentric, 30 sec hold)
Max effort hollow body hang with active shoulders

Wednesday 10/24/18

Test1: 400m run for time
*Rest 5 min*
Test 2 500m row for time
WOD: 5 Rounds for time, 30 min soft cap
Run 400m
Row 500m
*larger classes or those with injuries may sub 0.5 mile bike as needed

Tuesday 10/23/18

Strength: Bench Press
5 @ 50%, 5 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
WOD: 6 Rounds
1 min to perform
A) 1 Rope Climb
B) 5 Push Presses (Rx+ 135/95 , Rx 115/85, 95/65)
C) AMRAP burpee over bar in remaining time
1 min rest
*score is total reps completed throughout workout
Accessory: 3 x 30 sec ea
Shoulder mobility reach
90/90 pec stretch

Monday 10/22/18

Strength: Front Squat 1RM

5 @ 50%, 5 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
WOD: 12 min cap
Farmers Carry 200m (53/35)
Run 200m
Lunge 200m
Run 200m
Rack carry 200m (53/35)
Run 200m
*scaling for lunges = 200ft or as prescribed by coach
Accessory: 3 x 30 sec ea
Couch stretch
Quadruped wrist flexor stretch + frog stretch

Friday 10/19/18

Strength: Heavy Farmers Carry (20 min time cap, 5 sets maximum)
5 x 50 ft, AHAP
WOD: 5 sets, starting on 0:00, 4:00, 8:00, 12:00, and 16:00 (20min running clock)
Max UB TTB
Run 400m
Rest remainder of time
*Score for each round = total time – (TTB reps x 5 sec). Final score is slowest round.
Accessory:
2 min / side Hip 90/90 stretch
2 min straddle stretch
2 min Diaphragmatic Breathing