November 13, 2019

Warm up:
200m run
15/15 Clamshell
Down Switch Back SA OH Carry
8 Russian Swings
X2

Strength:
Hang Power Clean
3-3-3-2-2-2
Start at 70%

WOD:
400m run
21 Shoulder to OH 115/75
400m run
15 SH 2 OH
400m run
9 SH 2 OH
400m run

November 12, 2019

Warm up:
Foam roll IT band, Glutes, Inner thigh
2min easy row
X1
10 Air Squats
8 Strict Pull ups
10 Hollow Rocks
2 Wall Walks
X2

Skill: Push Jerk

Row 250m
Max reps T2B
Rest 2min
X5

November 11, 2019

Dynamic Warm up
1min Med Ball Pec Walk
X1
8 KB Deadbug
8 HR Push ups
8/8 KB Suitcase DL
X2

Strength:
3 Bench Press
Start at 70%
X7

8min AMRAP
3 Deadlifts 225/ 135
6 Burpees
3/3 Pistols

November 8, 2019

Warm up:
400m run
Samson stretch (loosen up hips)
8/8 Half Kneeling Pallof Press w/ hold
8 Russian KB Swings
10 Plank Reach
X2

Strength:
2 Power Cleans
7 sets every 2mins

WOD:
Cal Assault Bike
Burpee to Plate
21-15-9

November 7, 2019

Dynamic Warm up
15 External Oblique Opener
10 Forward 10 Back Skater Walk
10 KB Russian swings into Goblet Sqt
X2

Skill: High Hang Squat Clean

“The Crippler”
30 Back Squats @55% of 1rm
1 mile Run

November 6, 2019

Warm up:
200m run
1min Med Ball Pec Walk
Forearm stretch
X1
8/8 Powell Raise
10 Lat Pull Downs
:30sec Side Plank each side
X2

Bench Press
10-8-6-4-2
*Increasing weight each set*

WOD:
2000m/1800m row
20 Renegade Row w/ push up (row, push up, row, push up)
200m Farmers Carry 53s/35s

November 5, 2019

Warm up:
Banded Hip Flexor Stretch
Dynamic Warm up
8/8 Lateral Box Step ups
8 KB Swings
2 Wall Walks
X2

Strength:
Sled Push Down Back
Rest 1min
8 Strict Dips
Rest 90sec
X4

WOD:
10 Shoulder to OH 115/75
20 Box Jumps 24/20
x5

November 4, 2019

Warm up:
400m run
10 KB Deadbug
12/12 Clamshell
8 DB Thruster (light)
X2

Strength:
6/6 Rear Foot Elevated Split Squat
Rest 1min
2 Weighted Strict Pull ups
Rest 1min
X4

20min AMRAP of:
2 rds of Cindy
1 rd of DT

5 Pull ups
10 Push ups
15 Air sqts
X2
12 DL 155/105
9 Hng Pwr Cln 155/105
6 Push Jerks 155/105
X1

October 28, 2019

Warm Up:
2min Row
8/8 Reverse Lunges
10/10 Banded Steps
8/8 Side Plank Rotations
x2

Back Squats:
5 at 70%
3 at 80%
1 at 90%
x2

WOD:
50/40 Cal Row
50 Wall Balls
30 C2B
30 Box Jumps
10 Ground to OH 155/105

October 25, 2019

Warm up:
400m run
10 KB deadbug
10 Air Squats
10 Lat Pull downs
X2

Strength:
7/7 Weight on back Reverse Lunge in place
Rest 1min
5 Weighted strict dips
Rest 90sec
X4

WOD:
10 Ring MUs
30 Shoulder to OH 95/65
1000m row