Tuesday, November 1

Warm-up
Mobility
Row 500m
x3
10 Squats
10 Push-ups
10 Medicine Ball Cleans
10 Wall Ball Shots
Then start with bar and add weight on each exercise working up to a 1RM
WOD
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Monday, October 31

Warm-up
Mobility
Run 400m
PVC Progression
x3
10 Wall Squats
10 Bearsquat Push-ups
10 Ring Rows
10 KTE
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Thursday, October 27

Warm-up
Mobility
Run 400m
PVC Progression
100-Your age Russian Swings
25 T2B
20 Push-ups
25 Mountain Climbers
1 Bearcrawl
15 Wall Squats
10 Jump Squats
WOD
“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Wednesday, October 26

Warm-up
Mobility
Row 500m
PVC Progression
x3
1:00 Plank Hold
1:00 Handstand Hold
1:00 Bottom of Squat Hold
WOD
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Wednesday, October 19

Warm-up
Mobility
Run 400m
PVC Progression
100 Jumprope
50 Parallette Hopovers
5 Broad Jumps
20 Box Jumps
10 Jumpsquats
10 DB Push Press
1:00 Handstand Hold
20 KTE
WOD
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Monday, October 17

Warm-up
Mobility
Run 400m
PVC Progression
10 Ninja Sit-ups
10 Jump Squats
10 Jumping Lunges
5 Max Broad Jumps
5 Max Box Jumps
x2 w/ Bar
5 Deadlift
5 SDHP
5 Hang Cleans
5 Squat Cleans
WOD
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Thursday, October 13

Warm-up
Mobility
Run 400m
PVC Progression
x3
10 Wall Squats
10 T2B
10 Push-ups
Then w/ bar work on snatch practice for 10 min
WOD
Three rounds for time:
15 Kettlebell Snatch Right Arm
15 KBS
15 Kettlebell Snatch Left Arm
15 Goblet Squats

Wednesday, October 12

Warm-up
Mobility
Row 500m
PVC Progression
1 Length Bearcrawl
20 Mountain Climbers
20 T2B
1 Length Russian Lunge
20 Hollow Rocks
20 Good Mornings
Row 500m
WOD
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate