Wednesday, October 31, 2018

Warm up: 2 rounds Row 200m, 6 Spider-Man lunges, 5 jump squats, 10 toe kicks, 5 pvc thrusters, passthroughs.

WOD: 4 rounds 🎃🎃🎃🎃
           10 hang power cleans 95/65
           31 wallballs 20/14
           18 cal bike (13 for women)

Tuesday, October 30, 2018

Warm up: 3 rounds- bike 7 cals, 4 Spider-Man lunges, 4 jump squats, 5 kbs, 5 gob squats, 3 push ups, 3 pull ups, 10 double unders, 20 single unders.

WOD: For Time
           20 pull ups
           20 box jumps 24/20
           30 cal row
           30 air squats
           100 double unders (2 min of attempts)
           30 air squats
           30 cal row
           20 box jumps 24/20
           20 pull ups

Monday, October 29, 2018

Warm up: Row 400, jog down and back, skip down and back, Bear crawl, inchworms, toe kicks, passthroughs, goodmornings.
Crossover symmetry.

Strength: 5x5 Bench Press

WOD: 5 min AMRAP’s
           4 burpees
           8 deadlift 135/95
           12 kbs 55/35
     ***REST 2 MIN***

Repeat the amrap a total of 3 times

Friday, October 26, 2018

Warm up: 2 rounds... Bike 6 cals, bear crawl, jump squats, pigeon stretch. Row 10 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 21-18-15-12-9

           Bike cals (women 15-13-11-9-7)

           Push press 105/75 (same reps for m/f)

Wednesday, October 24, 2018

Warm up: 2 x’s... Bike 7 cals, Bear crawl, 20 single unders, 10 double unders, 7 kbs, 7 gob squats, passthroughs.

WOD: 25 min EMOM
            50 double unders (40 sec attempts)
            12/10 cal row
            15 kbs 55/35
            10/7 cal bike
            15 gob squats 55/35

Tuesday, October 23, 2018

Warm up: Row 300, jog down and back, skip down and back, kareoke down and back, 5 inchworms, 8 Spider-Man lunges, 8 dumbbell push press, 8 wallball squats, pigeon stretch, passthroughs.

Accessory work: 3x3 strict pull ups
                            3x3 strict bar dips
These are not for time. Do a set, rest as needed, then do another set. You can go back and forth between the two movements. Use bands if needed but choose a band that will still make the movements challenging.

WOD: For Time
            30 wallballs 20/14
            40 alternating dumbbell snatch 50/35
            50 burpees
            40 alternating dumbbell snatch 50/35
            30 wallballs 20/14

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

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

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

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 

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)

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*

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.

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

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) 

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

Wednesday, October 3, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 5 rounds 
           40 double unders (40 sec attempts)
           30 abmat sit ups 
           20 alternating DB snatch 50/35
           10 burpees 

*if you’ve never done db snatch sub with db clean and jerk. 

Tuesday, October 2, 2018

Warm up: Row 300, high skips, Spider-Man lunges, 5 jump squats, pass throughs, 10 hip extensions, 2 strict pull ups.
Crossover symmetry.

Strength: 5x5 Front Squat

Wod: 18-15-12-9-6
          Box jump overs
          Pull ups
 Run 200m after each round