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