Thursday, 11/02/17

Warm-up/Low-Slow Conditioning: 25m 25m Casual AMRAP: 400m Jog 30 Air Squats 15 Push-ups *Trying to hold Zone 1 Cardio (Conversation Pace) Mobility: 30m 2m Bottomed out Squat 2m Sampson L 2m Lizard L 2m Pigeon L Repeat with Right 2m Pancake L 2m Pancake R 2m Pancake F 2m Butterfly 2m 90-90 Switches 2m Bottomed […]

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Wednesday, 11/01/17

Warm-up: 6m AMRAP: 10 Banded Lat Pull Downs 20 KB Rows 20 Single-Unders 12 Push-ups Skill: Muscle up progression Conditioning: 30m EMOM: 1) 1-3 Rope Climb/15PU’s 2) 30-60 DU’s/90SU’s 3) 12 HSPU/35%bw Strict Press 4) AMRAP Burpees 5) Rest

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Tuesday, 10/31/17

Warm-up: 6m AMRAP: 5 HH Muscle Snatch 45/35 5 Pause OHS 45/35 5 Two to One Transitions 45/35 15 Sit ups Oly: Snatch EMOM Min 1-5: 3 Hi-Hang Sn at 60% Min 6-10: 3 Lo-Hang Sn at 60% Min 11-15: 3 TnG Snatch at 60% Conditioning: For Time: 21-15-9 Deadlift 225/155# Toes to Bar

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Monday, 10/30/17

Warm-up: 6m AMRAP: 10 Pause Back Squat 45/35 5 Slow Strict Press 45/35 10 Push-ups 10 Good Mornings 45/35 Strength: Back Squat 5 x 1 pause backSquat + 2 backsquats Conditioning: 3 Sets of 5m AMRAP 250m Row 15 Thrusters 95/65# AMRAP Bar over Burpees 3m Rest

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Friday, 10/27/17

Warm Up: 5 Inch worms 20 second handstand holds 5 inch worms 10 shoulder taps Skill: In 10 minutes, establish max distance handstand walk MetCon: Complete as many rounds as possible in 20 mins of: Run, 400 m 30 Dumbbell Push Press, 40/30 lbs 20 Toes-to-bars

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Thursday, 10/26/17

Warm Up: 3 rounds -100 meter run -30 second hold at bottom of goblet Squat -5 snatch balance

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Wednesday, 10/25/17

Warm Up: 5 minutes of banded shoulder mobility ~then~ 2 rounds: -20 second handstand hold -10 Kettlebell taters -10 strict press with empty bar -10 Abmat sit ups Strength: Strict Press -10 minutes to establish 1RM Partner interval work 4 rounds, each partner: -15 Kettlebell Swings, 2/1.5 pood -12 Burpees -9 GHD Sit-ups -Sled Drag, […]

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Tuesday, 10/24/17

warm up: 3 steady rounds of -row 250 meters -10 db push press -20 double unders -30 split squats (15 each leg) WOD For time: Run, 800 m 40 AbMat Sit-ups 40 Double Unders 30 Chest-to-bar Pull-ups 30 Wall Balls, 20/14 lbs, 10/9 ft 20 Handstand Push-ups 20 Pistols (Alternating Legs)

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Monday, 10/23/17

Oly Total: -1RM snatch -1RM Clean & Jerk (3 attempts per lift) MetCon: For Time: 9-7-5 -Deadlift (70%) -Burpee box Jump Over (24″/20″)

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