Wednesday, October 27

Warm-up
100 Jumping Jacks
2 Min Jump Rope
Top Mobility
Bottom Mobility
10 Ninja Mobility
3 40m Sprints
x3 20 Squats
15m Bearcrawl
1 Min Handstand Hold
20 Sit-ups
15 OHS w/ PVC
10 DB Snatches/ PS
7 Bearsquat Push-ups
WOD
AMRAP in 15 Min
10 Squat Snatches
10 Ring Dips
10 KTE

Tuesday, October 26

    Warm-up

Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Scorpion Stretch
10 Ninja Sit-ups
15 GHD Hip Extensions
20 Ball Slams
15 GHD Sit-ups
10m Weighted Toe Drag
30 Squats
30 OHS w/ PVC
30 Good Mornings w/ PVC

    WOD

21-15-9
Deadlift
OHS

Monday, October 25

Warm-up
Run 400m Forward
Run 400m Backward
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Scorpion Stretch
30m Walking Lunge
20 Ring Rows
30m Bearcrawl
20 DB Push Press
20 Jump Squats
WOD
7 Rounds
10 Wallball shots, 20 pound ball
10 Pull-ups

Tuesday, October 19

Warm-up
100 Jumping Jacks
100 Double Unders
Top Mobility
Bottom Mobility
15m Bearcrawl F/B
15 GHD Hip Extension
x5 w/ bar
5 Deadlift
5 Power Clean
5 Push Press
5 Back Squat
then 3×2 of the WOD exercises @ 50% 1RM
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Monday, October 18

Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Scorpion Stretch
10 Russian Lunge
x3 15 Push-ups
15 Ring Rows
15 Squats
15m Bearcrawl
WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees