Sunday, October 21, 2018

Monday, October 22, 2018

Warm up: 3x run 100m, Bear crawl, Spider-Man lunges, gob squats, kbs, kb deadlift, passthroughs, goodmornings, jump squats.
Banded hip stretches.

Strength: Back squats 5-5-5-3-3-3

WOD: For Time
         Buy in: 10 cleans 205/145
       
            Then... 6 rounds
             8 toes to bar
             200m run

          Cash out: 10 deadlifts 225/155

*Time starts with cleans and ends when last deadlift is complete*

Scaled weight suggestions. Weights should not be light. Pick a weight that is challenging.
Cleans: 155/105 - 135/95 - 95/65
Dead’s: 205/145 - 155/105 - 135/95

Thursday, October 18, 2018

Friday, October 19, 2018

Warm up: Row 300, Run down and back, skip down, kareoke back, spider man lunges, inchworms, jump squats, passthroughs.
Crossover symmetry.

WOD: 10.9.8.7.6....1
            Burpees
            1.2.3.4.5.6....10
            Wallballs 20/14

After each set of wallballs bike 7/5 cals

Tuesday, October 16, 2018

Wednesday, October 17, 2018

Warm up: Bike 10 cals, run down and back, row 200, inchworms, passthroughs, pvc push press.
Pick 3 additional stretches.

WOD: 30 min AMRAP
            400 m run
            100 m farmers carry
            20 cal bike
            100 m ball slam carry
            30 cal row
            100 m overhead plate carry

Intent of this workout is just to move for 30 min. Pick a mild intensity pace and move through the amrap for 30 min.

farmers carry 35 kd or db
Ballslam carry 50lb
Overhead plate carry 35


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.