Friday 12/7/18

Strength: “Lynne”
5 rounds for max reps of:
Body Weight Bench Press
Pull ups
WOD: Partner 5K row for time (scale = 3K row)
Split any way you like
Accessory: Superset, 3 Rounds ea
A1) 3 Position chin  up hold – divide last week’s time by 3 and add 10%, increase time on sets 2 and 3 if able
A2) Shoulder mobility reach x 3 / side, progress to sitting crosslegged if able
B1) Single arm lifts in birddog position x 10 / side – add light weight (probably 2.5lb) if able
B2) Quadraped adductor stretch + wrist flexor stretch, 30 sec

Thursday 12/6/18

Strength: Bar Complex – 4 Rounds
1 Clean (any style) + 6 lunges + 3 Thrusters + 6 Lunges + 3 Thrusters
*AMRAP  Thruster on end of last set only
WOD: Tabata
A) Bike – attempt to increase calories from last week
B) Suitcase hold – alternate sides
C) Hollow Rock
D) Suitcase hold – alternate sides
Accessory: Superset, 3 Rounds ea
A1) Spanish Squats x 10 with 2 sec pause OR add 2 reps to last weeks number
A2) Couch stretch 30 sec / side
B1) Banded Hip Thrust x 30 (add weight as needed)
B2) Standing Figure 4 stretch 30 sec / side, focus on balance

Wednesday 12/5/18 Warm up: To be written by Darbie WOD: 30 min AMRAP Run 400m 5 burpees 1 Legless rope climb Rest 1 min Strength: Performed after WOD Tempo Inverted Row 5 sets, ME @ (3:0:3:0) Accessory: Superset – 3 Rounds ea A1) Dumbbell bent over reverse fly A2) Half kneeling KB windmill 10 slow breaths B1) Support postion on Rings – increase by 5 sec or 5-10% from last week OR add external rotation B2) Partner assisted T-spine extension in hang (active shoulders)

WOD: 30 min AMRAP
Run 400m
5 burpees
1 Legless rope climb
Rest 1 min
Strength: Performed after WOD Tempo Inverted Row
5 sets, ME @ (3:0:3:0)
Accessory: Superset – 3 Rounds ea
A1) Dumbbell bent over reverse fly
A2) Half kneeling KB windmill 10 slow breaths
B1) Support postion on Rings – increase by 5 sec or 5-10% from last week OR add external rotation
B2) Partner assisted T-spine extension in hang (active shoulders)

Tuesday 12/4/18

Strength: 14 min alternating EMOM
A) 3 Power Snatches (increase weight slightly from last week’s HPS)
B) 2-3 Wall walks (focus on quality)
WOD: AMRAP 16 min (score is total reps, not rounds)
30 DL (Rx – 275/195, Scaled – 225/155 or as needed)
60 Cal Row
90 TTB
120 Double unders
150 WBS
Accessory: Superset – 3 Rounds
A1) Single leg RDL – one KB or dumbbell in opposite hand – 10 reps / side, controlled!
A2) Handstand hold – accumulate 35-50 sec

Monday 12/3/18

Strength: 3 – Position Bench Press

Wide Grip. Standard Grip. Narrow Grip.
3-4 sets of 5.5.5 (30 sec between grips, 2-3 min between sets)
*Minimum one warm up set at each grip, then start at approx 60-65% and adjust each set by feel
WOD: “Fran Maker”, 10 min cap
9, 6, 3
Manmakers (Rx – 45/30)
Bar Muscle Up
Accessory: Superset, 3 Rounds ea
A1) Dip Hold – 30+ sec, add weight or increase time from last week by 5-10%
A2) Max reps straight bar curl – add 5-10 lb to empty bar used last week, aim for same reps
B1) Hollow body hold – 50 sec or add approx 10% from last week
B2) Wide row to external rotation – 12 reps (slow)

Friday 11/30/18

Strength: DB Push Jerk
4 x 8 AHAP
minimum 2 warm up sets
WOD: Granite Games Qualifier 15.4 – AMRAP in 13 min
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
Max Ring MU in remaining time
Accessory: Superset – 3 rounds ea
A1) Max effort chin up hold at 90 deg
A2) Shoulder mobility reach x 3 side (dynamic)
B1) Birddog x 10
B2) Wrist extension stretch in quadrupe

Thursday 11/29/18

Strength: 4 Rounds
12 lunges + 3 back squats
*On last set perform AMRAP back squats (experienced athletes only)
WOD: Tabata
A) Bike
B) Suitcase hold
C) Plate hops
D) Hollow rocks
Accessory: Superset
A1) Spanish squats x 10 as slow as possible on eccentric
A2) Kneeling quad stretch
B1) Banded flute bridge x 30
B2) Figure 4 stretch 30 sec / side

Wednesday 11/28/18

WOD (performed first): 25 min Partner AMRAP (one partner completes all movements below while the other parter rests, then switch)
Row 250m
2 burpee rope climbs
Row 250 m
switch
Strength: DB Row
3 x 12 AHAP
Minimum 2 warm up sets to establish weight
Accessory: Superset
A1) DB bent over reverse fly x 12
A2) pec stretch – 30 sec / side
B1) Support position on rings – accumulate 30 sec
B2) Downward dog lat stretch – 30 sec / side

Tuesday 11/27/18

Strength: 12 min Alternating EMOM
A) 3 Hang Power Snatches (goal = no missed reps)
B) 20 DU’s (adjust # as needed with goal of no more than 30 sec work)
WOD: For time, 25 min soft cap
100 KB snatches (total reps, Rx – 44/26)
Run 1 mile
50 KB snatches (total reps)
Run 800 m
Accessory: 3 Rounds
Tempo Staggered stance RDL 6 reps @ (4:1:X:1)
Hand stand hold – free standing or wall facing – accumulate 30-45 sec

Monday 11/25/18

Strength: 3 Position Bench Press

3 wide, 3 standard, 3 narrow
warm ups sets at 50% & 60%, then 4 working sets starting at 65-70% and adjusting as needed based on weakest lift
WOD: Death by Fran (20 min cap)
Minute 1: 1 Thruster (95/65) + 1 pull up
Minute 2: 2 Thrusters + 2 Pull ups
Min 3: 3 Thrusters + 3 Pull ups
Continue until unable to complete within 60 second block
Accessory: Superset 3 Rounds ea
A1) 30 sec in dip hold
A2) Max reps straight bar curl
B1) 45 sec in hollow body
B2) 15 band face pulls