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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

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