Wednesday, 10/11/17
Accessory Work
5 Sets:
30 Second Handstand Hold
10 Hip Extensions
WOD
For Time:
10 Toes 2 Bar
40 Double Unders
20 Toes 2 Bar
80 Double Unders
30 Toes 2 Bar
120 Double Unders
Uncategorized
Tuesday, 10/10/17
Strength
Back Squats
1×5 @70%
1×5 @75%
1×5 @80%
WOD
2:00 AMRAP Calorie Bike
2:00 AMRAP Pull Ups
2:00 AMRAP Calorie Bike
2:00 AMRAP Ring Dips
2:00 AMRAP Calorie Bike
2:00 AMRAP Air Squats
Monday, 10/9/17
Core Strength
3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*1 minute rest between rounds
WOD
Chipper “DT”
For Time:
60 Deadlifts (155#/105#)
45 Hang Cleans
30 Shoulder to Overhead
Friday, 10/6/17
Strength
5×3 Hang Power Cleans
*Increase in weight each set
WOD
10 Minute AMRAP:
10 Wall Balls (20#/14#)
2 Muscle Ups
*increase Wall Balls by 10 reps every round
*increase Muscle Ups by 2 reps every round
Thursday, 10/5/17
“Pick a Skill”
WOD
With a Partner…
10 Alternating Rounds:
250m Row
50′ Handstand Walk or 30 Shoulder Taps
Wednesday, 10/4/17
Accessory Work
5 Sets (Not For Time)
10 Reverse Lunges (5 each leg)
100m Farmers Carry (70#/53#)
WOD
For Time:
100 Calorie Assault Bike
*Tabata Format (:20 on/:10 off)
Tuesday, 10/3/17
WOD
Buy in: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run
Monday, 10/2/17
Core Strength
10 Minute EOMOM:
15 GHD Sit Ups
WOD
10 Minute AMRAP:
3 Burpee Box Jump Overs (24″/20″)
3 Deadlifts (225#/155#)
6 Burpee Box Jump Overs (24″/20″)
6 Deadlifts (225#/155#)
9 Burpee Box Jump Overs (24″/20″)
9 Deadlifts (225#/155#)
Etc…
Friday, 9/29/17
Strength
Front Squats
3-2-1-1-1
*Increase weight each set
WOD
For Time:
40 Power Snatch (75#/55#)
100 Double Unders
60 Thrusters (75#/55#)
100 Double Unders
40 Power Snatch (75#/55#)
*15 Minute Time Cap
Thursday, 9/28/17
Pick a Skill
WOD
12 min EMOM:
1: 10 Bench Press (155/105)
2: Max Rope Climbs
3: Rest