Tuesday 10/16/18

Strength: See Accessory
WOD: Each WOD scored separately, 39 min running clock
A) 9 minute AMRAP
9 DL (Rx 225/155)
6 Burpee box step ups
3 Rope Climbs (x6 pull to stand)
*Rest 3 min*
B) 9 min AMRAP
90 DU’s
60 Sit ups
30 Cal Row
*Rest 3 min*
C) Run 1 mile for time
Accessory: Weighted or band resisted pull ups
5 x 3, advanced athletes may drop weight and perform AMRAP on last set

Monday October 15th

Strength: Warm up to 85% of clean and bench press, then
15 min alternating EMOM
A) Clean – 3, 3, 2, 2, 2
B) Bench Press – 3, 3, 2, 2, 2
C) Rest / change weights
WOD: 5, 10, 15, 10, 5
Double KB Front Squat (Rx-53/35, Scaled 35/26)
Double KB Push Press (As above)
*weight must start from floor for EACH ROUND!
Accessory: 3 x 30 sec ea
Couch stretch
Shoulder bridge (shoulder ext with hips on ground if unable to hold shoulder bridge)

Friday 10/12/18

Strength: None
WOD: NFT, 5 Round maximum
16 steps front rack lunge AHAP
6 SA DB Bench Press AHAP
SA Farmer’s carry to end of fence and back (switch hands for return)
12 lateral ploy box jumps (6 / side)
30 sec hollow body (accumulate if needed)
Accessory:
10 min pistol practice, pistol mobility work, or other skill work as assigned by a coach

Thursday 10/11/18

WOD: 40 min cap
Run 1600m
16 Pull ups
50 ft HS walk -or- 100 ft bear crawl
16 TTB
Run 1200m
12 Pull ups
50 ft HS walk -or- 100 ft bear crawl
12 TTB
Run 800m
8 Pull ups
50 ft HS walk -or- 100 ft bear crawl
8 TTB
Run 400m
4 Pull ups
50 ft HS walk -or- 100 ft bear crawl
4 TTB
Strength (perform if time allows): HEAVY DB Row
5, 4, 3, 5 x 2
Increase weight from last week
Accessory:
3 x 30 sec ea
Child’s pose lat stretch
Half kneeling hip flexor stretch
2 min T-spine ext on foam roll

Wednesday 10/10/18

Strength: Back Squat
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)
WOD: 12 min for max reps
10 Russian Swings (Rx+ 70/53, Rx 53/35, Scaled 35/25)
10 BW squats
*If you finish 15 rounds, move on to rower*
Max cal in remaining time
Accessory: 3 x 30 sec ea
Pigeon pose
Quadruped adductor stretch

Tuesday 10/9/18

Strength: 12 min per station, if finished early move on to next station
A) 2RM strict press
B) 2 RM push press
C) 2 RM push jerk
D) If time remains, reduce load to heaviest set from B and perform one additional set of max reps push jerk
WOD A: Tabata Bike
WOD B: 4 min max DU’s *OR* up to 10 min DU practice
Accessory: 50 Perfect Pushups
every time you break perform one of the following for at least 30 sec / side
A) calf stretch at rig
B) pec stretch at rig
C) triceps stretch in butterfly sit

Monday 10/8/18

Strength: Warm up to approx 95% of snatch 1RM
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%
Then 12 min ETMOM
2 heavy snatches on every third minute on the minute
WOD: 6 min AMRAP
3 Ring MU (scale C2B pull up only)
6 DL (Rx+ 275/195, Rx 225/155, Scaled 185/130 or as needed)
9 Box Jumps (24/20)

Accessory: 4 Rounds
Goal times: 30s, 25s, 20s, 15s,
A) L-sit hang
B) GHD extension hold
C) Side plank with bottoms up KB hold
D) Side plank with bottoms up KB hold (opposite side)

Friday 10/5/18

Strength: Deficit Strict HSPU OR Strict Press + wall ball or slam ball chest pass
5, 4, 3, 2, 1, (4-5 x 3 at greatest deficit possible)
*scale warm up sets as needed
Strict Press Option:
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 95%)
3 max effort slam ball passes (wall or partner) immediately after ea set
WOD: For time, 22 min cap
Buy in: 50 ft HS walk or 100ft bear crawl
3 Rounds
Row 600m
Heavy Rack carry to end of fence (53/35 per hand)
Farmers Carry back (53/35 per hand)
Cash out: 50 ft HS walk or 100ft bear crawl
Accessory: 3 Rounds
15 band face pulls
10 / side sidling external rotation (light plate or DB)
5 slow breaths in quadruped T-spine rotation position

Thursday 10/4/18

Strength: 30 min running clock
A) 15 min to build up to 3RM OH squat, if finished early move to B
B) 15 min to build up to 3RM Front Squat, if finished early move to C
C) If any time remains, drop to 95% of B and complete an additional 2 sets of 3 or more reps
WOD: 10 min AMRAP
10 WBS (Rx+ 30/20, Rx 20/14, Scaled 14/10)
20 Reverse Lunges
30 Sit ups
Accessory: 3 x 30 sec ea
Couch Stretch
Cobra Stretch

Wednesday 10/3/18

WOD: 30 min AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9. 10…
Bar MU (Scale – 1 pull up, 1 dip)
Burpee Box Jump
300m run
Strength: Performed after WOD
5 x 3 / side Dumbbell Rows AHAP
Accessory:
30 OH slam ball slams (try to keep steady, unbroken pace)
Quadruped wrist extension stretch – 3 x 30 sec