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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Friday, 10/20/17

Warm Up: Run 400 meters 20 reverse lunges 10 good mornings with empty bar 10 each side Windmill Hamstring stretch 2 30 second pvc hold at deadlift start position (pvc at midshin, knees back, Feel the hammies!) Strength: Deadlift 70%/3, 80%/3, 90%/3 Conditioning: Complete as many rounds as possible in 8 mins of: Sprint, 100 […]

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Thursday, 10/19/17

Warm Up: row 500 meters 20 wolking lunges 30 strict presses with empty bar Strength: 10 minutes to establish 1RM Push Press 10 minutes to establish 1RM Split jerk For time: 24 Power Cleans, 135/95 lbs 12 Box Jump Overs, 24/20 in 24 Shoulder-to-Overheads, 135/95 lbs 12 Box Jump Overs, 24/20 in 24 Chest-to-bar Pull-ups

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Wednesday, 10/18/17

“Schemin’ the partner WOD like” Partner Warm Up: “Junk yard dog” then 2 rounds each of -Partner 1 does Abmat 10 sit-ups -Partner 2 holds low plank -switch PartnerWOD: 3 rounds of: 3 minute AMRAPs per partner -20 Row Calories -15 Burpees -GHD Sit-ups for time remainder. -Rest 3 mins while partner works. Skill work: […]

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Tuesday, 10/17/17

Warm Up: 3 rounds of 10 open hip mountain climbers 5 pause wall squats ~then~ 20 empty barbell back squats Strength: In 15 minutes, Establish a 5RM Back Squat For Time: 21-15-9-6-3 -Power Snatch, 75/55 lbs -Wall Ball, 20/14 lbs, 10/9 ft

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Monday, 10/16/17

Warm Up: Steady through -400 meter run -30 hand release push ups -5 minutes of Double Unders Strength: Bench Press 75%/5, 85%/3, 95%/1 (x%/1)2 Conditioning: Complete as many rounds as possible in 20 mins of: Run, 400 m 30 Double Unders 15 Ring Dips

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