Tuesday 11/20/18

Strength: See accessory
WOD: Every 5 minutes for 6 rounds, alternate run and row
Row 500m or Run 400m for time (record time on each round)
5 DB bench presses (scored by weight)
Rest remainder of 5 minute block
*athletes will have 3 final scores: slowest row time, slowest run time, and average weight
Accessory: 3 Rounds
Max effort strict HSPU or pike push up
Shoulder mobility reach 30 sec / side

Monday 11/19/18

Strength: OH Squat / Front Squat
5 @ 50%, 5 @ 60%, 3 @ 70% (3 x 5 OH Squats @ 80%)
1-2 warm ups sets then (3 x 5 Front Squat @80%)
WOD: 3 RFT
6 Man Makers (Rx = 30% BW / hand for men, 25%BW for women)
12 DB Lunges (same as above)
24 DU’s (72 singles)
Accessory: 3 Rounds
30 sec couch stretch L
hollow body hold – goal 30 sec
30 sec couch stretch R
hollow body hold – goal 30 sec

Friday 11/16/18

Strength: Snatch Pulls
3 warm up sets, then 6 X 3 AHAP
WOD: “Panic Breathing” – Partner WOD, one works at at time (20 min cap)
500m ea, Partner must hold KB’s in rack position (Rx – 53/35)
400m ea, Partner must hold KB’s in rack position
300m ea, Partner must hold KB’s in rack position
200m ea, Partner must hold KB’s in rack position
100m ea, Partner must hold KB’s in rack position
*5 Burpee penalty if KB’s come out of rack position before partner is finished with row
Accessory:
Superset – 3 rounds
A1) X 10 band pull aparts
A2) X 10 Good mornings
Superset – 3 Rounds
B1) X 8-10 sidling external rotations
B2) 30 sec single leg balance / side (opposite hip flexed above 90 deg)

Thursday 11/15/18

Strength: 12 min alternating EMOM
A) 6 Double KB stretch presses
B) 6 Strict pull ups (weighted if possible)
*1-3 eccentric pull ups if unable, see coach for appropriate reps
WOD: 13 min running clock, work for max reps throughout
A) 3 min AMRAP
10 push ups
2 rope climbs
*Rest 2 min*
B) 3 min AMRAP
12 cal bike
8 OH Slam ball slams
*Rest 2 min*
C) 3 min AMRAP
20 Sit ups
4 Box jump overs
(Final score is total reps for all parts)
Accessory: Choose a weakness and work on it!
A) Kipping practice
B) Handstand practice
C) Jump rope / DU practice
C) Mobility – ask a coach

Wednesday 11/14/18

Strength: Back Squat
5 @ 50%, 5 @ 60%, 3 @ 70%, (5 x 5 @ 75-80%)
WOD: 30, 20, 10 (8 min cap)
Lunges (total reps, body weight)
DB Snatch (50/35)
Accessory: 2 min ea
Hip 90/90 stretch (per side)
Straddle stretch
T-spine extension on foam roller

Tuesday 11/13/18

Test: 1 mile run
WOD: 25 min AMRAP
3 Rounds
10 C&J (Rx 135/95, Scaled 95/65 any style)
100 DU’s
When finished with 3 rounds, perform AMRAP of
10 TTB
Run 200m
*final score = number of C&J + # of TTB (30 C&J when completed + total TTB)
Accessory: 3 x 30 sec ea
Cobra stretch
Standing calf stretch (at wall or rig)

Monday 11/12/18

Strength: OH Squat 1RM
5 @ 50%, 3 @ 65%, 2 @ 70-75%, 1 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
*If you did not test front squat or back squat, you may test either after OH squat (in lieu of WOD)
WOD: Tabata – 8 Rounds ea, 1 min rest between stations
A) Cal Bike
B) Hollow Body
C) Cal Row
D) Mountain Climbers
Accessory:
Accumulate 2 min in handstand hold
Accumulate 2 min couch stretch ea side

Friday 11/9/18

Strength (After WOD)
Legless rope climb x 5 – from seated position if possible
WOD: Partner WOD; one works, one rests; 40 min cap
10 reps ea bench press (Rx – BW for men, 70% BW for women)
1,000m row (team total)
9 BP
900m row
8 BP
800m row
7 BP
700m row
6 BP
600m row
5 BP
500m row
4 BP
400m row
3 BP
300m row
2 BP
200m row
1 BP
100m row
Accessory: 3 sets ea
A1) Bicep curls x 8 / arm
A2) Tricep kickbacks x 8 / arm
B1) Pec stretch 30 sec / side
B2) Partner assisted hanging t-spine extension

Thursday 11/8/18

Strength: Deadlift / Sumo Deadlift
5 @ 50%, 4 @ 65%, 3 @ 70-75%, goal is approx 70-75% for working sets
10 min EMOM – alternate movements, decrease reps by 1 every 2 min
0:00 – 5 DL
1:00 – 5 Sumo DL
2:00 – 3 – 4 DL
3:00 – 4 – 4 Sumo DL
4:00 – 5 – 3 DL
5:00 – 6 – 3 Sumo DL
6:00 – 2 DL
7:00 – 2 Sumo DL
8:00 – 1 DL
9:00 – 1 Sumo DL
WOD: “Swinging Annie”, 20 min cap
50, 40, 30, 20, 10
KB Swings (53/35)
Sit ups
DU’s (x3 singles)

Accessory: 3 x 30 sec ea
Hamstring stretch
Bretzel

Wednesday 11/7/18

Strength: Strict Press 1RM
5 @ 50%, 3 @ 65%, 2 @ 70-75%, 1 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
WOD: “Fran”, 10 min cap
21,15, 9
Thruster (95/65)
Pullups
Accessory: Superset – 3 rounds
A1) SA Ring row – Max effort, start on weaker side and try to match, elevate feet if >10 reps
A2) Shoulder mobility reach 30 sec / side
A3) hold 30 sec in bottom of OH squat (with PVC)