Monday -Friday, September 25-29, 2017

Monday

WARM UP
daily mobility
PVC complex
Ninja mobility
25 jumping jacks
1 length of each
Bear crawl
Hop
Skip
Broad jump
10 push ups
10 med ball cleans

Strength
Rest

WOD
200 meter run
40 KBS 53/35
200 meter run
20 ball slams 40/20
200 meter run
40 box jumps
200 meter run
20 TTB’s
200 meter run
40 wall balls 20/14
200 meter run

 

Tuesday

WARM UP
daily mobility
PVC complex
12-8-4
ring rows
good mornings
kbs

STRENGTH:
overhead squat
3*3*3*3*3

CORE:
2×1 minute side planks each side

WOD
5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensions

perform hip extensions slowly and methodically

Wednesday

WARM UP
daily mobility
PVC complex
Ninja mobility
10 each side–Ankle flexes on wall
10 good mornings
10 hip/back ext
2 minutes rolling on foam rolling

Strength
Bench press
3-3-3-3-3

WOD
21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars

Thursday

WARM UP
daily mobility
PVC complex
Ninja mobility
1 length each
Bear crawl
Hop
Skip
Broad jump
15 ring rows

Strength: rest
Core: rest

WOD
“Helen”
3 rounds for time
Run 400 m
21 KBS
12 pull-ups

Friday

WARM UP
daily mobility
PVC complex
Ninja mobility
15 med ball cleans
Bear crawl
:30 handstand hold

Strength:
Snatch 1-1-1-1-1-1-1 reps

WOD
5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups

Monday -Friday September 18-22, 2017

Monday

WARM UP
daily mobility
PVC complex
Ninja mobility
10 Ring rows
10 push ups
15 speed skaters
1 length bear crawl
1 length inchworm

WOD
For time:
Row —-3 minutes
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

Tuesday

WARM UP
daily mobility
PVC complex
Ninja mobility
12-9-6
Kbs
Ring rows

Strength
Push press – 84% x 3 x 5

WOD
10-9-8-7-6-5
DB hang power cleans 50/30
pull-ups

CORE: 100 hollow rocks

Wednesday

WARM UP
daily mobility
PVC complex
Ninja mobility
X2
1 length bear crawl
10 med balls cleans
10 push ups
15 walking lunges

WOD
12 front squats@ 65%
2 wall walks
10 front squats
2 wall walks
8 front squats
2 wall walks
6 front squats
2 wall walks
4 front squats
2 wall walks
2 front squats
2 wall walks

Core: x2
:40 side plank each side
20 ghd sit ups
15 t2b

Thursday

WARM UP
daily mobility
PVC complex
Ninja mobility
100 jump ropes
10 ring rows
10 walking lunges

WOD
The Seven

7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

 

Friday

WARM UP
daily mobility
PVC complex
Ninja mobility
10 good mornings
1 length bear crawl
Hop
Skip
Broad jump
10 ghd hip ext

STRENGTH
clean and jerks 1-1-1-1-1-1-1

WOD
21-15-9
deadlifts 275/185
box jumps 24/20

Core: x2
25 of each
Abmats
Flutter kicks
Side crunches , each side
:30 side planks

Monday-Friday, September 11-15, 2017

 

 

img_1238Warm up
Daily mobility
PVC complex
Ninja mobility

9/11 Tribute WOD
For Time:
2001m Row , run OR bike (401 strokes/1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row , run OR bike (401 strokes/1.25 miles)

 

WARM UP
daily mobility
PVC complex
Ninja mobility
7 of each
Med ball cleans
Kbs
Squats
Push ups
Ring rows

WOD
Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

 

WARM UP
daily mobility
PVC complex
Ninja mobility
1 length of each
Hop
Skip
Broad jump
Prisoner hop

Strength
Push press – 82% x 3 x 5

WOD
AMRAP 12
10 front squats 135/95 (use 50% of 1RM if less than RX’d)
20 box jumps 24/20

Core: 21-15-9
Ghd sit ups
Kb crunches

 

WARM UP
daily mobility
PVC complex
Ninja mobility
SDHP with kb
1 length each
Bear crawl
Hop
Skip
Inch worm
Walking lunges

WOD
6 rounds
7 dead lifts 225/185 (use 50% of 1RM if less than RX’d)
21 double unders/63 single unders
200 meter run

Strength
Power cleans – 82% x 3 x 5

Core: 2×1 minute side planks rest 30 seconds in between

WARM UP
daily mobility
PVC complex
Ninja mobility
10 med ball cleans
10 Ring rows
:30 handstand hold

Strength
Back squat – 83% x 3 x 5

WOD
AMRAP 10
5 hang power clean (HPC) + push press 135/95 (use 50% of 1RM if less than RX’d)
5 pull-ups
10 push -ups
15 ball slams 40/20