Monday-Friay , October 30 – November 3, 2017

MONDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
Push ups
Hollow rocks
Box jumps
Strength
Back squat – 85% x 2 x 5
WOD
AMRAP 12
10 push presses
10 TTB’s
50 Jump ropes
Then
AMRAP 12
10 KBS 53/35
10 wall balls 20/14
200 meter run

TUESDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
1 length
Hop
Skip
Broad jump
Bear crawl
X10
Ring rows
Step ups
Med ball cleans
WOD
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

WEDNESDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
Crab walk
Ring rows
Med ball cleans
Steps ups
Strength
Deadlift – 85% x 2 x 5
WOD
30-20-10
Wall balls 20/14
KBS 53/35
Box jumps 24/20

THURSDAY

Warm up
daily mobility
PVC complex
Ninja mobility
bear crawl
Inchworm
10
light OHS
KBS
Med ball cleans
WOD
21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches

FRIDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
Row 250 m
10 KBS
10 tuck jumps
10 good mornings
Strength
back squat – 84% x 2 x 5
WOD
AMRAP 12
5 deadlifts
225/185
10 TTB’s
10 box jumps 24/20

Monday -Friday October 23-27, 2017

Monday

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

Tuesday

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#

Wednesday

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

Thursday

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#

Friday

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

Monday-Friday, October 16-20, 2017

MONDAY

Warm-up
Mobility
Row 500m
50 DOUBLE UNDERS =150 SINGLES
PVC progression
x2 w/ bar
5 Deadlift
5 Hang clean
5 Front squat
5 Push press
5 Back squat
5 Rack jerk

WOD

3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees

 

TUESDAY

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

 

WEDNESDAY

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

Thursday

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)

FRIDAY

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

Monday- Friday, October 9-13, 2017

MONDAY–Warm up
Run 800,m
15-12-9
Goodmornings pvc
Ring rows
Back squats

WOD
For time:
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps

 

TUESDAY–

Warm up
Run 400
BearCrawl
X12
Ring rows
Medball cleans
Air squats
Jump squats

WOD
Complete as many rounds as possible in 18 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

WEDNESDAY—

WARM UP
ninja mobility
Run 400

X12
Good mornings (empty bar)
Ohs
Handstand hold

WOD
3 rounds for time of:
225-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps

THURSDAY—

Warm up
Run 800
Hop
Skip
Bear crawl
Handstand hold
15-12-9
Wall balls
Speed skaters
Plank rows

2 rounds for time of:
40 push-ups
115-lb. front squats, 30 reps
115-lb. push presses, 30 reps
40 GHD sit ups

FRIDAY—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

 

 

 

Tuesday- Friday, October 3-6, 2017

NoTuesday

WARM UP
Daily mobility
PVC complex
Ninja mobility
10 of each
Push ups
ring rows
med ball cleans
Wall squats
Paralette dips

Strength:
Back squat
3-3-3-3-3

Core:
100 abmat sit ups

WOD
For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

Wednesday

WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
1 length each
bearcrawl fwd/backwd
hop
skip
walking lunges
100 jumpropes
10 push ups
10 wall balls

WOD
3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell

Thursday

WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
1 LENGTH
BEARCRAWL FWD/BWD
HOP
SKIP
WALKING LUNGES
12 EACH
MED BALL CLEANS
PUSH UPS
RING ROWS

CORE:
X2
25 EACH
Abmat situps
side crunches each side
hollow rocks

WOD
3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps

Friday

WARM UP
daily mobility
PVC complex
Ninja mobility
500 m row
Bear crawl
Inchworm
12 step ups
12 push press

WOD
” Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min