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Friday, October 10th

Warmup:
Alternating tabata
air squat
situp

Lift:
Floor Press- wide grip
8×2 @50%

WOD:
10 Tire Flips
then
10 Back Squat (185/135)
10 KB Swing (72/55)
5 rounds
then
10 Tire Flips

Thursday, October 9th

Warmup:
:30 jumping jacks
:30 stepping lunge
:30 spider man
:30 scorpion
x 2
3min open stretch

WOD:
10 *9 *8 *7* 6* 5* 4* 3* 2* 1
Push Press (95/65)
5 burpees between rounds

Wednesday, October 8th

Warmup:
400m run
then
10 squats
10 situps
10 pushups
3 rounds

WOD:
EMOTM – 10min
3 stones to shoulder (145/95)
*if between stones do 6 EMOTM

Tuesday, October 7th

Warmup:
PVC warmup on coach

WOD:
5 Front Squat (135/95)
10 Wallabll
5min AMRAP

 

Monday, October 6th

Warmup:
75 ft jog
25ft knee hug
25ft frankensteins
25ft inch worm
3 rounds

Lift:
Deadlift
8×2 @50%

WOD:
5 rope climb
25ft walking on hands or 5 wall walks
25 ring dips
25ft walking on hands or 5 wall walks
5 muscle ups

Friday, Oct 4

Fight Gone Bad-ish (partner)
pull ups
wallball
row
wallball sit ups

*Partner A works for 1 minute, while B rests. B works 2nd minute while A rests. Then move to next movement. 3 ROUNDS. No rest between rounds because you’re only working 1/2 the time.

Friday, Oct 3

Warmup:
400m run
10 burpees
200 run
20 burpees

Lift:
Shouler Press
1 rep max

WOD:
Randy
75 snatch (75/45)

Next Level:
100 barbell side bends

Thursday, Oct 2

Warmup:
:30 jumping jacks
:30 lunge step
:30 spiderman
:30 scorpion
x2
Throwdown Thursdays

WOD:
100 sit ups
80 russian kb
60 barbell lunges (R+L=2)(back rack position)
40 hspu
20 med ball clean

RX: kb= 72/53, lunges= 95/65, mbc= 20/14
scaled: kb= 53/36, lunges= 75/45, hspu= 2 abmats or less, mbc= 14/10
scaled +: any arrangement below scaled

Next Level:
4×10 tate press
4×8 barbell situp

Wednesday, October 1

Warmup:
5 pullup
10 pushup
15 air squat
5 rounds

WOD:
10 MIN
1 min rowing
1 min burpees
(repeat 5 times)
*score wod by total meters rowed.

Next Level:
400m sled pull

Tuesday, September 30

Warmup:
Coach led rowing warmup
then
open stretch

WOD:
4 RFT
50 double unders
25 box jumps (24/20)
400m run

Next Level:
Tabata toes to bar