Tuesday 10/1/19

Warm up: 8 min @ moderate, continuous pace
3 Baby Ring MU
6 BW squats
9 Beat swings
12 sec active hang
15 sec feet together squat hold
60 sec bike or row

Strength: 3 Rounds
A1) 4 wide  grip pull ups + 4 pull ups + 4 narrow grip pull ups*
A2) 20-30 sec ring support
*add weight only if unbroken

WOD (performed first): 24 min alternating EMOM
A) 3-5 ring MU
B) 6-10 pistols
C) 60 sec max effort bike or row (score in calories)
D) rest
*Score is total number of calories + reps on A and B (may not exceed maximum)

Accessory: 3 x 30 sec ea
Quadraped wrist extension
2-position ankle dorsiflexion

Monday 9/30/19

Warm up: 3 Rounds, Not for time
10 Kang Squats
20 sec wall facing handstand (wall walk in, advanced perform floaters)
30 sec bike or row
40 DU’s (scaled = 10 big singles + 10 fast singles + 10 penguin claps
+ 10 DU attempts ea round

Strength (after WOD): 3-5 Rounds
x 15 GHD hip extensions
50 ft ea direction banded lateral walk

WOD (performed first): For time, 18 min cap
Buy in: 54 DU’s
5 Rounds
6 DL (275/195)
18 WBS (20/14)
Cash out: 54 DU’s

Accessory: 3 x 30 sec ea
Frog stretch
Straddle sit
(Optional HSPU practice)

Saturday 9/28/19

Warm up:
5 min bike or row
5 beat wings
5 / side reverse lunges
10 hollow rocks
10 Box step ups
10 sec L-sit hang

Strength: Front Rack Lunge
3 x 16 steps AHAP

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (15 min cap)
TTB
Burpee to bar

Accesory: 3 Rounds
10 lateral lunges ea side (add load as needed)
Half kneeling hip extension stretch

Friday 9/27/19

Warm up: 10 min running clock
Row 3 min then proceed to skill work

Skill: 100 DU’s for time -OR- Max unbroken DU’s
If unable then 3 Rounds of
A) 10 big singles + 10 fast singles
B) 10 Penguin claps
C) 10 DU attempts

Strength (After WOD): Midline stability – focus on QUALITY!
A) Accumulate 2 min hollow body hold
B) 3 x 10 Bird Dogs
C) 3 x 10-15 Pallof Press

WOD (Performed first): 30 min row for max calories
Every 5 min including start must complete:
30 Russian KB swings
30 DU’s (x 3 singles)

Accessory: 3 x 30 sec ea
Straddle sit
Bretzel

Thursday 9/26/19

Warm up:
2 min bike or row
5 Bridges + 5 sec bridge hold
5 Scapular Pull ups + 5 sec active hang
5 Goblet Squats + 5 sec squat hold
5 HR Push ups + 5 Sec Plank
5 Clean DL + 5 sec mid shin hold
Then Coach Led C&J Review

Strength: Clean & Jerk
Warm up: 5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 80-85%
10 min EMOM – Choose weight based on warm up sets and aim for consistency
1 C&J

WOD: 9 min Ladder
3, 6, 9, 12, 15, 17
DB Thrusters (50/35)
C2B pull ups

Accessory: 3 Rounds
20-30 sec Defecit split squat hold
30 sec / side hip 90/90 sec

Wednesday 9/25/19

Warm up: 3 Rounds
10 sec active hang
10 sec plank
10 sec ring row hold
10 sec wall facing handstand hold
Jog to end of fence and back

Strength (after WOD):
15 min SLIPS practice
*burpee penalty for non-participation

WOD (performed first): For time, 25 min soft cap
300 ft farmers carry
Run 400m
200ft rack carry (Rx+ 70/53, Rx 53/35, scaled 35/26)
Run 400m
100 ft OH carry (Rx+ 70/53, Rx 53/35, scaled 35/26)
Run 400m
200ft rack carry (Rx+ 70/53, Rx 53/35, scaled 35/26)
Run 400m
300ft frames carry (Rx+ 70/53, Rx 53/35, scaled 35/26)
Run 400m

Accessory: 3 x 30 sec ea
Quadruped wrist extension
2-position ankle dorsiflexion

Tuesday 9/24/19

Warm up: 3 Rounds
15 DU’s
10 KB DL
5 Ring Rows
3 Kip levers

Strength (after WOD): 20 min Alt EMOM
A) 6 Strict pull ups
B) 6 DL @ 75%
C) 6 Strict chin ups
D) 6 Max height squat jumps (singles)

WOD (performed first): 10 min AMRAP
X10 DU’s (10, 20, 30, 40, 50… (x 30 SU or x 10 DU attempts))
X 1 Bar MU (1, 2, 3, 4, 5…)
*Compare to 8/20/10

Accessory: 3 x 30 sec ea
Child’s pose lat stretch
Seated hamstring stretch

Monday 9/23/19

Warm up: 

3 squat stretches with OH reach

50 ft Spider-Man lunge

6 HR push up with shoulder mobility reach 

50 ft bear crawl

12 med ball cleans

100 ft lateral shuffle

24 PERFECT OH Squats with PVC (break up as needed)

Strength: 15 min time cap

Work up to 5RM OH squat 

WOD: For total reps, 14 min running clock

2 min max WBS (20/14)*

1 min rest

2 min max cal row

1 min rest

2 min max HSPU

1 min rest

2 min max cal bike

1 min rest

2 min max man makers (35/25)

Accessory: 3 x 30 sec

Couch stretch

Shoulder mobility reach

Saturday 9/21/19

Warm up:
5 Goblet Squats
10 Ring rows
5 Bottoms up presses
10 Reverse Lunges

Strength: Back Squat – 18 min running clock
A) 12 min to work up to a heavy set of 5
B) 6 min to complete 2 additional sets of 5 @ 95% of A

WOD: 3 Rounds, NFT
A) 1 Turkish get up + 50 ft OH walking lunges
(DB or KB, choose weight that is challenging)
B) Max strict pull ups (ensure full ROM)
C) 60  sec max tire flips
*Ea station scored seperately

Accessory: 3 x 30 sec ea
T-spine extension on foam roller
Bretzel

Friday 9/20/19

Warm up:

Skill (performed before Strength): 75 DU for time OR 10 min DU practice
After completing 75 DU’s for time athlete may rest several minutes and
repeat. Best effort of the two attempts will count as score.

Strength: None

WOD: Mega Tabata (20 sec work, 10 sec rest, 8 rounds per station, 1
min transitions)
A) Bike (cal)
B) Hollow body hold
C) Rower
D) Bird Dog hold (switch sides after each interval)
E) DU’s
F) Side Plank (switch sides after each interval)

Accessory: 2 min ea
Stretch of choice
Foam roll area of choice
Diaphragmatic  breathing