November 21, 2017

Warm up:
2min row
8 Band Good mornings
8/8 Rt LT band steps
3 Wall Walks with 3 sec pause at top
x2

Strength:
5 Push Press heavy as possible
rest 1min
5 Box Jumps high as possible
rest 1min
x4

WOD:
5 Deadlifts, heavy as possible going UB and good form
5 Burpees
10m Shuttle run (down back down back)
Rest 2:30min
X5

November 20, 2017

Warm up:
400m
10 Hollow Rocks
8 Air Squats – Bar Back Squats @2011
10 Push ups
x2

Strength:
3 Back Squats @2011 start around 80%
Rest 75sec
5 Weighted Strict Pull ups @2010
Rest 75sec
X5

WOD:
10-8-6-4-2
Man Makers (30/20)
T2B
200m

November 17, 2017

Warm up:
400m run
8 Goblet Squats
8 Dips
3 Wall walks
x2

Strength:
Ground to OH (Clean & Jerk, any form pwr / sqt, or Snatch)
8 reps hvy, rest 90sec

WOD:
Buy In: 800m
3 Rope Climbs
15 Ab-mat sit ups
20 OH Walking Lunges 45/25
x4
Buy Out: 800m

November 16, 2017

Warm up:
400m run
8 OHS PVC-Bar
8 Hanging Hollow rocks
8/8 Band lat pull down
x2

Strength:
1 Hang Power Snatch + 1 OHS @70%-80% of Pwr Snatch 1rm
7sets, rest 1min

Skill: 10mins working on MUs

WOD:
:30sec Kb swings 53/35
REST 30sec
:30sec Reverse Sled Pull
REST 30sec
:30sec T2B
REST 30sec
:30sec HSPU or HR Push ups
REST 30sec
X2
+
REST 3min
X2

November 15, 2017

Warm up:
2min Jump rope
5 inch warm walks
:15sec Superman/women hold
:15Sec Plank Hold
5/5 Suitcase DL
8/8 SA Press light @2011
x2

Strength:
2 Press @2011
Rest 75sec
Sled Push Down back (weight medium to light, enough to run)
Rest 90sec
X5

20min AMRAP
20 DU’s
15 Wall Balls
10 Box Jumps step down 24”/20”
5 Deadlifts @225/135

November 14, 2017

Warm up:
3min row
10 Push ups @20X1
8 Band good mornings
8/8 band steps
:30sec Plank hold
x2

Strength:
3 Close Grip Bench hvy as possible @2011
Rest 75sec
5 Good mornings @30X1 (light to medium)
Rest 75sec
X5

WOD:
Pull ups
Hang Squat Clean 115/75
12-10-8-6-4-2

Cool Down:
:10sec Hollow Hold
:10sec V-ups
:10sec Hollow rock
Rest :30sec
X4

November 13, 2017

Warm up:
:30sec Assault bike
rest 10sec
:30sec Jumping Jacks
rest 10sec
x3
10 Air Squats
8 Dips
8/8 Single arm DB Push Press
x2

Back Squat
3@80%
2@85%
1@90%
1@90+%
1@90+%
Rest 2min+

5min AMRAP
12 Push Press 95/65
6/6 Single Arm KB front rack walking lunge
200m run
Rest 2min
x3

November 10, 2017

Warm up:
400m
10 Hollow Rocks
10 Hip Ext
10 Dips
x2

Strength:
3 Bench Press @30X1
Rest 75sec
2-3 Bar MU (scale: 9 Ring rows @20X0)
Rest 75sec
X5

WOD:
Row 1000m
100m Farmers carry 53/35
10 Box Jumps 24/20
Row 500m
100m Farmers Carry
10 Box Jumps
Row 250m
100m Farmers Caryy
10 Box Jumps

November 9, 2017

Warm up:
2min Jump rope
1min each side lat foam roll x1
8 Muscle up transitions on knees
10 Push ups @2011
3/3 TGUs
x2

Strength:
4 Clusters UB (sqt clean thruster)
REST 1min
5 Weighted Pull ups @1011 (1 sec pause at top)
REST 1min
X4

WOD:
400m
15 Front Squats 115/75
15 Shoulder to OH 115/75
400m
12 Front Squats
12 Shoulder to OH
400m
9 Front Squats
9 Shoulder to OH

November 8, 2017

Warm up:
3min row
8 DB Thruster
8 Chin ups
8 Db Lateral raise
x2

Strength:
3 Push Press (hvy as possible)
Rest 75sec
5 Barbell RDL (medium load)
Rest 75sec
X4

WOD:
1min Wall Balls
REST 1min
1min T2B
REST 1min
X3
+
REST 3min
+
1min Alt DB Snatch 40/30
REST 1min
1min DU’s
REST 1min
X3