Tuesday 12/12/17

Strength: Pendlay Row + Slam ball OH slam
3 warm ups sets, then (4 x 3 AHAP with 3 OH slams immediately after ea working set)
*Rest aprox 2 min between working sets
WOD: 4 Rounds, NFT
A) 5 Cone suicide
B) 50 ft seated rope pull
C) Max UB DU’s
Accessory: 3 x 30 sec ea
Banded Lat stretch
Wall Calf Stretch

Monday 12/11/17

Warm up:

2 min bike or row then,
2 rounds
5 squat thrusts
3 scapular pull ups
1 50 ft bear crawl

Strength: Back Squat + Plyo Lunge

5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% (4 x 3 @ 90% with 4 plyo lunges after ea working set)
*Rest aprox 2 min between working sets

WOD: 1 Round For time, 12 min cap

30 Cal bike
30 Burpee pull ups
30 Cal row
30 WBS (20/14)

Accessory: 2 min ea

Hip 90/90 Stretch
Hamstring Stretch

Friday 12/8/17

Strength: Push Jerk

5 @ 50%, 6 @ 65%, 3 @ 75%, (4 x 4 @ 85%)*

Hold top position of last rep for 5 sec on each set

WOD: 21 Min Alternating EMOM

A) 2 Wall Walks
B) 50 ft plate push (45/25)
C) 7 Pull ups (C2B if able)

Accessory:

T-spine rotation

Thursday 12/7/17

Strength: Clean
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)
*you may reset between reps, adjust % as needed. Rest 2 min minimum

WOD: 3 RFT, 21 min cap

30 Goblet Squats (Rx+ 70/53, Rx 53/35, Scaled 35/25)
Run 800m

Accessory: 2 min (as time allows)

Couch stretch

Wednesday 12/6/17

Strength: Strict weighted pull up + Strict explosive unweighted pull up

4 sets of 3 weighted + 2 unweighted / assisted, rest 90 sec minimum

WOD: Tabata

Bike
Ring Rows
DU’s
Hollow Body

Accessory:

Partner assisted hanging T-spine extension
Downward dog calf stretch 3 x 30 sec / side
1/2 kneeling ankle dorsiflexion 3 x 30 sec / side

Tuesday 12/5/17

Strength: Bench Press + Clapping push up
5 @ 50%, 6 @ 65%, 3 @ 75%, (4 x 4 @ 85%)

3 reps clapping push up OR med ball chest pass after each working set, minimum of 90 sec rest after each working set.

WOD: 21,15, 9 (For time – 9 min cap)

Push press (95/65)
Box Jumps

Accessory: 2 min ea

Pec Stretch
Shoulder Extension and Internal Rotation stretch

Friday 12/1/17

Speed: Sled pushes – FAST!
6 rounds x 100ft with 1 push aprox every 2 min
Adjust weight to allow for 100 feet in less than 20 sec
WOD: 20 min running clock
8 Min
25 pull ups then row for max cal with remaining time
Rest 4 min
8 Min
25 pull ups then row for max cal with remaining time
score is total calories for both rounds
Accessory: 3 x 30 sec ea
Child’s pose lat stretch
Couch stretch

Thursday 11/30/17

Warm up:

Strength: Pause Bench Press – 1 sec on chest

70-75% of max with 30 sec rests.

3 x 3 wide grip

3 x 3 standard grip

3 x 3 close grip

WOD: 6 min – score is total weight
2 reps ea 30 sec for 6 min
start at aprox 75% of max, but be ready to adjust quickly if needed. You may go up, down, or even skip a set if needed, but you should be aiming to be as consistent as possible. Score is total weight moved, but the training stimulus is what matters!

Accessory:
3 sets each

x10 dumbell chest flys
x8 skull crushers

3 x 20 sec per side lunge iso hold – rear knee 1 inch from ground

Wednesday 11/29/17

Strength: None

WOD: For time, 40 min cap

30 TTB
30 Box Jumps (24/20)
Run 1 mile
20 TTB
20 Box Jumps

Run 800m

10 TTB
10 Box Jumps

Run 400m

5 TTB
5 Box Jumps

Run 200m

Accessory: 3 x 30 sec ea – get through as many as time allows

Calf stretch at wall
1/2 kneeling dorsiflexion stretch
Cobra stretch
Hamstring stretch

Tuesday 11/27/17

Strength: Dumbell Row 4 x 6 / side
2 warm up sets (do not count toward 4 working sets)
15 sec rest between sets and sides
WOD: 4 rounds, NFT
50 ft rope pull (standing)
12 sledge hammer swings
1 min max cal bike
Accessory: Superset – 3 rounds
Crush curls x 10
band shoulder external rotation x 15