Warm-up
10 Reps Each w/ PVC then with empty bar
Press
Front Squat
Thrusters
Backsquat
OHS
Lunges/ PS
Run 400m
WOD
Max Reps KBS in 1 attempt
If you stop swinging or drop the KB attempt is over
Then 4 Rounds for Time
25 Squats
5 C&J
Monthly Archives: October 2015
Wednesday, October 29, 2015 (5:00-6:00)
Jumprope 200
Hop
Skip
Prisoner hop
12 Ring rows
WOD
3 rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Tuesday, October 28, 2015 (4:30-5:15am)
Warm.up
X2
1 length each
Russian lunges
Crabwalk
Prisoner hop
20 Squats
10 jumping lunges
10 Goblet squats
For time
“1/2 Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
Monday,October 26, 2015 (5:00-6:00)
For time:10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 double unders=150 singles
Friday, October 23, 2015 (5:00-6:00am)
Warm-up
Mobility
Run 400m
PVC progression
21-15-9 of
Squats
Hip extensions
Lunges
Mountain climbers
WOD
“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
Thursday, October 23, 2015 (5:00-6:00am)
Warm-up
Row 500m
PVC progression
2 Length bear crawl
Row 250m
10 Band good mornings
:30 Handstand hold
15 Band OHS
WOD
50 KB Swings 32/24kg
-then-
3 rounds of:
5 wall walks or 50 shoulder touches
15 T2B
-then-
30 KB Swings 32/24kg
Wednesday, October 21, 2015 (5:00-6:00)
Warm-upMobility
Row 500m
PVC progression
x2
1 Length bear crawl
1 Length crab walk
x2
20 Squats
10 Push-ups
x3 w/ bar
5 Deadlift
5 Hang power clean
5 Front squat
5 Push press
5 Back squat
5 Rack jerk
WOD
7 minute AMRAP of:
7 Bar dips
30 Double-Unders
Tuesday, October 20, 2015 (5:00-6:00)
Warm-up
Mobility
Row 500m
x2
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)
Monday, October 19, 2015 (5:00-6:00)
Warm up
Run 400 m
X2
12 Med ball cleans
Hop
Skip
Broad jump
12 wall squats
WOD
For time:
225 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters
Warm-up
Mobility
Row 1000m or run 1200
PVC progression
100 Double unders
50 T2B
50 Snatch w/ bar or PVC
For time.
30 T2B
20 Thrusters
Row 1k or run 1200 m
20 Thrusters
30 T2B
DEMONFIT 