W.O.D

October 15, 2019

10/16/2019

W.U. 3 Rounds

  • 200M Run
  • 50 Ft Walking Lunges
  • 10 x V-Up’s

Strength:  HandStand Pushups (10 mins)

Use 30% of 1RM and Complete 10 sets

W.O.D 21-18-15-12-9-6-3

  • Alt DB Snatches 60/40
  • Box Jump Overs 24″

Core: 2 sets

  • :30 sec Plank
  • :30 sec Cross knee Mountain climbers
  • :30 sec Plank
  • :30 sec REST
October 13, 2019

10/14/2019

W.U Ropes/Bands

Strength: Front Squat

12 Min EMOTM

  • Min 1: 3 x Front Squats 70%
  • Min 2: 5L/5R reverse rack lunges
  • Min 3: 1 x Front Squat 80%
  • Min 4: Same as 2
  • Min 5: 3 x F.S @ 70%
  • Min 6: Same as 4
  • Min 7: 1 x F.S @ 85%
  • Min 8: Same as 6
  • Min 9: 3 x F.S @ 70%
  • Min 10: Same as 8
  • Min 11: 1 x F.S @ 90%

W.O.D 4 x 4 min Periods

In 4 Min Complete the following

  • 12 x Clean and Jerks @115/85
  • 9 x Burpees
  • 6 x Bar Muscle Up’s
October 9, 2019

10/11/2019

W.U.  WOD Explanation and Setup

W.O.D “LSD” Long Slow Distance 35 Min AMRAP or 3 Rounds

  • 20 x Pullups
  • 200M Pinch Grip Farmers Carry 35’s/25’s
  • 20 x Plate Burpees 35/25
  • 200M Run
  • 20 x TTB
  • 200 x DU’s

10/10/2019

W.U.  Cover Rowing Tech

Conditioning:   3 x 500M Row Sprints

*Record the fastest time.   Use a partner in a you go/I go scenario.

Skill:  Spend 8 Mins work on ROM for the Kipping Pullup

W.O.D 4 x 3 Min Periods

3 Min AMRAP’s of

  • 10 x Calories
  • 5 x Pushups
  • 10 x Lateral Hops over the rower

Rest 1 Min

3 Min AMRAP of

  • 5 x Burpees
  • 10 x Ring Rows
  • 15 x Squat Jumps to pullup bar touch

Rest 1 Min

**Repeat each sequence

 

October 8, 2019

10/9/2019

W.U. Movement Coverage and Warmup patterns for Strength

Strength: 10 min EMOTM

  • 1 x Deadlift + 1 x Hang Power Clean + 1 x Shoulder to OH

M: 155/W: 105 *Scale weight will be on the board

W.O.D 15-12-9-6 of

  • Deadlifts
  • Hang Power Clean
  • Shoulder to OH
  • Bike Calories

 

October 7, 2019

10/8/2019

W.U. Hurdle Jump and Cone drills

Strength:  3 Parts

  • 5 Mins:  Find a Max Effort Set of Strict HSPU
  • 5 Rounds of
    • 8-10 x Standing DB Strict Press AHAP
    • 8-10 x Dips

W.O.D 15 Min Clock

5 Min Clock:  Complete

  • 20 x DB Snatch (L) 50/35
  • 20/18 x Cals Bike
  • 20 x DB Snatch (R)
  • 15/12 x Cals Rower

REST 2 Min

5 Min Clock:  Complete

  • 250M Row
  • 20 x Dual KB Deadlift 70/53
  • 250M Row
  • 20 x Russian KB Swings 70/53

 

October 6, 2019

10/7/2019

W.U. Hip and Glutes Warm up, Prep squat position

W.O.D/Strength: In 34 Mins

10 Min AMRAP of or 10 RFT

  • 5 x Wall Ball
  • 10 x Box Jumps

REST 2 Mins

10 Min clock

  • Find a 2 REP Front Squat Max

REST 2 Mins

10 min AMRAP of or 10 RFT

  • 5 x Box Jump Overs
  • 10 x Wall Ball