Uncategorized

Tuesday, October 21st

Warmup:
:30 jumping jacks
:30 stepping lunges
:30 kb swings
:30 spiderman

Skill Work:
3×10 strict ring dip
3×5 dead hang pullup
or ring pullups with rings facing each other

WOD:
25 min AMRAP
1 k row
25 GHD Situps*
40 sec plank hold

* Can sub 50 abmat situps for GHD

Next Level:
3×10 tate press
100 band pull aparts

Monday, October 20th

Lift:
Deadlift
8×2 @70%

WOD:
Games event
21-15-9 Complex
8 Deadlift, 7 Clean, 6 Snatch
8 Pullups, 7 Chest to Bar, 6 Bar Muscle Ups
6 Deadlift, 5 Clean, 4 Snatch
6 Pullups, 5 Chest to Bar, 4 Bar Muscle Ups
4 Deadlift, 3 Clean, 2 Snatch
4 Pullups 3 Chest to Bar, 2 Bar Muscle Ups
135/95 same bar all three movements

Saturday, October 18th

Warmup:
“Roxanne”

WOD:
15 min AMRAP:
1 Wall walk: Add 1 each round
3 pullups: Add 3 each round
5 Box jumps: Add 5 each round

Friday, October 17th

Warmup:
1min jump rope
1min situps
1min air squat
2 rounds

Lift:
Floor Press – wide grip
8×2 @60%

WOD:
Chipper for time:
50 russian twists w/plate (35/25) (r+l=1)
50 Ring dips
50 walking lunges holding KB in each hand (r+l=1)
500m row
500 single jump rope

Next Level:
3×6 anderson good morning
3×10 glute ham raise
3×20 ghd situp

Thursday, October 16th

Warmup:
1000m row

WOD:
5 Rounds:
4 Deadlift
3 clean
2 front squat
1 jerk

RX: 185/125
Scaled: 135/95
Scaled plus: 95/65

Next Level:
3x max handstand hold
3×10 Tate press

Wednesday, October 15th

Warmup:
3 min jump rope
then
5 wallball
5 burpees
5 rounds

WOD:
10*9*8*7*6*5*4*3*2*1
KB snatch (55/36) (r+l=2)
burpees
*20 Double unders

Next Level:
3x60m sled pull forward
3x60m sled pull backward

Tuesday, October 14th

Warmup:
75ft jog
75ft back pedal
75ft grapevine (down and back)
75ft high knees
75ft butt kicks
2 rounds
then 20 burpees

WOD:
12min AMRAP:
10 knees to elbows
10 wall balls
10 wall ball sit ups

Next Level:
3×3 muscle ups
3×10 tate press
100 band pull aparts

Monday, October 13th

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

Lift:
Deadlift
8×2 @60%

WOD:
7 rounds:
7 hang power clean (135/95)
14 push ups

Next Level:
3×10 barbell box step up
3×8 good morning
100 banded leg curls

Saturday, October 11th

Warmup:
killer’ warmup

WOD:
Alternating Partner AMRAP
100 Double Unders
75ft Over head walking lunge (45/25)
AMRAP in 20min
Partners must switch every 2min

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