Tuesday, November 1, 2016

Warm up
Daily mobility
PVC progression
X3
2 lengths skip
10 wall squats
10 hindu push-ups
10 lunges

WOD:
amrap in 15 minutes

8 power snatch (115/95)
8 wall balls (20/14)
200m run
8 pull-ups
8 wall balls

core:
50 kb crunches each side

Friday, OctOber 28

WARM UP:

daily mobility/ PVC PROGRESSION

3 rounds of
8 ball slams
8 PVC thrusters
4 burpee broad jumps
WOD
“Fran”

21-15- and 9 reps for time of:

95 pound Thruster
Pull-ups

Thursday, October 27, 2016

warm up/mobility and PVC progression
400m run
X2
10 good mornings (empty bar)
10 inch worms w/ push-up
20 shoulder dislocates (pvc)

WOD:

3 WODs in one

15-12-9
deadlift (225/135) 50% of max DL
burpees

rest 1 minute

15-12-9
kbs (70/53)
ttb toes to bar

rest 1 minute

15-12-9
deadlift
kbs

Wednesday, October 26, 2016

warm up: daily mobility
PVC progression
400m run
30 samson stretch + shoulder dislocates (3-5 second hold)
30 jumping squats

Strength: hang power snatch 3-3-3-3-3

WOD:
AMRAP in 6 minutes
12 ball slams (40/20)
12 jumping lunges
24 mountain climbers

rest 1 minute

AMRAP in 5 minutes
10 ball slams
10 jumping lunges
20 mountain climbers

Tuesday, October 25, 2016

Daily mobility
PVC progression
3 minutes jump rope
2 lengths of
bear crawl
broad jumps
bear crawl
high knee kicks

WOD:for time
400m overhead plate carry (45/35)
30 push jerks (115/85)
20 ball slams (40/20)
30 push jerks
20 ball slams
400m overhead plate carry

Friday, October 21

warm up/daily mobility PVC progression
2 rounds
10 bear push-ups
15 scorpions
10 pvc push press
100m run

WOD 5 rounds for time of

20 double unders

10 push press

200 m run

5 hspu

THURSDAY, OCTOBER 20, 2016

warm up/
daily mobility and PVC progression

X2
200m run
10 wall squats
10 hindu push-ups
10 balls slams
10 SCORPIONS
(3-5 second pause)

WOD:
3 rounds
25 kbs (53/35)
15 box jumps (24/20)
400m run

Core 5 -1 minute planks

Wednesday, October 18, 2016

warm up
PVC Progression

X3
12 PVC-thruster
12 jumping lunges
50 single-unders

WOD:
4 rounds
20 double-unders (1:3)
20 walking lunges (10 each leg)
200m ball slam carry (40/20)
20 ball slams (40/20)

core:
150 AbMat sit-ups

Tuesday, October 18, 2016

warm up
Daily mobility & PVC progression
3 rounds
10 squats
10 samson stretch
20 double unders (1:2 singles)

WOD:
AMRAP in 10 minutes
10 front squats (115/85)
10 box jump overs (24/20)

core:
100 weighted abMat sit-ups

Monday, October 17, 2016

wod

3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#