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

Tuesday 10/2/18

Strength: DL + Squat Jump
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 95%)
3 max height squat jumps immediately after ea working set
WOD: Team Sled Push – 45 sec / person
switch every 50 ft, As many rounds as possible
score is total number of feet completed
(relative score feet completed / team member)
Accessory: 3 Rounds, NFT
30 hollow rocks
15 Single leg bridges / side
30 sec heavy suitcase hold / side

Monday 10/1/2018

Strength: Bench Press + Clapping Push up
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 95%)
3 clapping OR explosive push ups immediately after ea working set
WOD: 5 RFT, 15 min soft cap
9 Thrusters (95/65)
90 DU’s
9 cal bike / row
Accessory: Supersets
A1) Chest fly 3 x 12
A2) Partner assisted pec stretch 3 x 30 sec
B1) Deficit calf raise 3 x 15-30
B2) Calf stretch 3 x 30 sec (hold bottom of deficit and add slightly forward lean from ankle if able)

Friday 9/28/18

Strength: 15 min to establish 1RM for weighted pull up with 3 sec chin over bar hold
Warm up sets: 5, 4, 3, 2, 1 (submax)
WOD: 25 min AMRAP
2 Rounds “Mary”
500m row
*Mary = 5 HSPU, 10 Pistols, 15 Pull ups.
Accessory: 3 x 30 sec ea
Wrist flexor stretch
Shoulder extension & internal rotation

Thursday 9/27/18

Strength: Rack Pulls
6 x 2 from just below knee with 3 sec pause at top.
(Should be near or above max DL, Warm ups starting at 50% of DL with initial increase of 15% and additional increases of no more than 10%)
WOD: Tabata, 20 sec work, 10 sec rest, 8 x / station
A) Bike (cal)
B) SA KB Swing (change sides ea set)
C) DU’s
D) Row (cal)
Accessory: Superset 3-4 rounds
Hollow Body Hold (goal = 30 sec)
Side plank leg raises (goal = 15 or +2 from last week)
Quadruped fire hydrants (goal = 10-15)
Side plank leg raises, other side (goal = 15 or +2 from last week)

Wednesday 9/26/18

Strength: Performed AFTER WOD
Meadows Row 4 x 6 AHAP
Minimum of 3 warm up sets
WOD: Each for separate times
Min 0-10: 2 Rounds slightly heavy “Nancy” (Rx+ 105/75, Rx 95/65, Scaled 45/35)
Min 10-20: 2 Rounds slightly heavy “Nancy”
Min 20-30: 2 Rounds slightly heavy “Nancy”
Note: If unable to finish first round of “Nancy” in 5 min, drop to 1 round ea set. Increased weight is intended for those who are already able to perform “Nancy” unbroken.
Accessory:
Mobility: Quadraped T-spine rotation
Skill: Practice HS holds

Tuesday 9/25/18

Strength: 20 min EOMOM
1 Power Clean + 2 Jerks
Start at 60% and build SLOWLY. Goal is no missed reps.
WOD: 5 Rounds for time, 12 min cap
9 Ring Dips
18 Alternating DB Snatches (50/35, total reps)
Accessory:
HSPU Isometrics OR BB Press isometrics (in safety pins)
Accumulate 60 sec (6 x 10 sec, 10 x 6 sec, e

Monday 9/24/18

Strength: Pause Back Squat

A) 16 min to work up to a heavy single
B) 1 min AMRAP at 65% of A (Rest 3 min after completing A, have partner / spotter keep time)
WOD: Death by TTB
1 rep on minute 1, add one 1rep ea min
Accessory:
3 x 30 sec ea
Couch Stretch
Cobra Stretch
2 min diaphragmatic breathing in supine squat stretch