Friday, September 30, 2016

Warm-up
Mobility
Run 400m
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, September 29, 2016

Warm-up
Mobility
Run 400m
x3
10 Wall Squats
10 T2B
10 snatches
WOD
Three rounds for time:
15 Kettlebell Snatch Right Arm
15 KBS
15 Kettlebell Snatch Left Arm
15 Goblet Squats

Wednesday, September 28, 2016

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 16 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

Tuesday, September 27, 2016

Warm-up
Run 6 minutes
20 Mountain Climbers
15 Ring Rows
1 Bearcrawl
1 Length Prisoner Hop
1 Length Russian Lunge
1:00 Handstand Hold
15 Ring Rows
1 Length Bearcrawl
WOD
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

MONDAY, SEPTEMBER 26, 2016

Warm-up
Mobility
Run 200m
PVC progression
Run 200m
x2
1 Length bear crawl
1 Length prisoner hop
Run 200m
x2
10 Band deadlifts
10 Ring Rows
WOD
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

THURSDAY, SEPTEMBER 22, 2016

Warm-up
Mobility
Row 500m
PVC progression
x2
:30 Handstand hold
:30 Hanging L-sit
x3
10 KBS
10 KB SDHP
10 KB push press
WOD
Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

WEDNESDAY, SEPTEMBER 21 , 2016

 

Warm-up
Mobility
Row 500m
PVC progression
50 Burpees
WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

TUESDAY, SEPTEMBER 20, 2016

Warm-up
Mobility
Run 400m
PVC progression
x3
1 Length bear crawl
1 Length prisoner hop
1 Length Russian lunge
x2
20 Wall ball shots
10 T2B
WOD
For time:
95/65 pound Thruster, 100 reps

Monday, September 19, 2016 (5:00_6:00)

Warm-up
Run 400m
x10
:30 Double Unders
:30 Rest
:15 Squats
:15 Rest
WOD
For time:
500m Row or run 600m
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds

Friday, September 16, 2016 (5:00-6:00)

Warm-up
Run 800m
10 Ninja Sit-ups
100-Your age Russian Swings
50 Hollow Rocks
20 STEP UPS
1:30 Handstand Hold
15 Good Mornings
25 Push-ups

 

WOD

For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.