Monday, October 15, 2018

Tuesday, October 16, 2018

Warm up: 3x run 100, 3 inchworms, 5 jump squats, 5 ghd situps, 20 single unders. 
Calf stretches. 

WOD: “Annie on the Run”
              50 double unders 
              50 sit ups 
              200 m run 
              40 double unders 
              40 sit ups 
              200 m run 
              30 double unders 
              30 sit ups 
              200 m run
              20 double unders 
              20 sit ups
              200 m run 
              10 double unders
              10 sit ups 
              200 m run 

Sunday, October 14, 2018

Monday, October 15, 2018

Warm up: Row 400m, jog down and back, skip down and back.
2 x’s through of Spider-Man lunges, passthroughs, 10 gob squats, 7 kbs, 5 pull ups, 10 hip extensions.

Banded hip stretches and crossover symmetry.

Strength: 5x5 Back Squat

WOD: 5 rounds
          10 thrusters 95/65
          10 pull ups
          12/10 cal row (reset rower each round)

Thursday, October 11, 2018

Friday, October 12, 2018

Warm up: Bike 10 cals, jog down and back, skip down and back, Bear crawl, Spider-Man lunges, high knees, jump squats, pass throughs.

WOD: 15 min AMRAP
            3 cleans 155/105
            3 burpees
            3 cal bike
            6 cleans
            6 burpees
            6 cal bike
            9 cleans
            9 burpees
            9 cal bike

Continue to add three reps each round

*reset bike each round*

Tuesday, October 9, 2018

Wednesday, October 10, 2018

Warm up: 3x row 200m, 4 Spider-Man lunges, 3 inchworms, 5 goblet squats, 5 kbs.
Passthroughs and banded hip stretches.

Strength: Front Squat 6x3

WOD: 16 min EMOM
            20 sit ups
            15 ball slams 30/20
            12/10 cal row
            10 weighted step ups 24/20

You pick the weight for the step ups. Kettlebells or dumbbells. One in each hand.
Pick a weight that allows you to keep your chest up and fully stand up on the box before placing your other foot onto the box.

Monday, October 8, 2018

Tuesday, October 9, 2018

Warm up: Row 20 cals, Bike 10 cals. You choose the rest. Pick three warm up movements and three stretches.

WOD: 10 rounds
            20 seconds max effort bike
            40 seconds LOW effort

    ****REST 2 MIN****

            10 rounds
            20 seconds max effort row
            40 seconds LOW effort

Sunday, October 7, 2018

Monday, October 8, 2018

Warm up: 2 rounds of 200 m run, 10 toe kicks, 10 air squats, 8 pvc pass-throughs, 8 pvc push press, 6 Spider-Man lunges, 4 ghd sit ups, 4 pull ups. 

Goodmornings and hip extensions. 

Strength: Deadlift 6x3 

WOD: “Dirty 30” 
             30 box jumps 24/20
             30 pull ups 
             30 kbs 55/35
             30 front squats 115/80
             30 toes to bar 
             30 push press 115/80
             30 deadlift 115/80 
             30 wallball 20/14
             30 bar facing burpees 
             30 double unders (30 seconds of attempts) 

Thursday, October 4, 2018

Friday, October 5, 2018

Warm up: Row 400, Spider-Man lunges, inchworms, passthroughs, banded hip stretches, banded shoulder stretches.

WOD: Not For Time
           100 cal bike
           Every 10 cals
           5 push ups
           10 kbs 55/35
           20 single unders