Turn up Tuesday 11-8-16
Strength
Push Jerks
5-5-5-5-5…
WOD
9 RFT
10 WB
10 DU’s
Rest
Bench Press ME until failure (135/65)
Motivational Monday 11-7-16
Strength
DL
5-5-5-5-5…
WOD
A)
15-12-9-6
Power Cleans (115/75)
T2B
Burpees on a plate
Rest 2-3min
B) 400m run for Time
Freaky Friday 11-4-16
Strength
Back Squat
5-5-5-5-5
WOD
10:00min AMRAP
9 Hang Power Cleans
3 Power Snatches (95/65)
6 OH walking Lunges (95/65)
15 Slam Balls (20/10)
Endurance Thursday 11-3-16
SKill
T2B and HS
WOD
Row 500m, then
3 rounds of…
50 DU’s
20 Air Squats
15 Pull-ups
100m plate run (45/25)
Cashout– 20 Lateral raises and 20 DB curls
Weightlifting Wednesday 11-2-16
Mobility– hip/ shoulder Mobility
Warm-up– Barbell group
Strength
Snatch
3-3-3-3-3
Finish last 2 sets at 75-80%
WOD
7:00min
Ascending ladder by 1, starting at 5
Push Jerks (155/95)
Box Jumps
Rest 2:00min
Then complete, in any order for Time
25 Dips
50 sit-ups
Teamwork Tuesday 11-1-16
Tabata Warm-up
SKill
False grip ring rows +
Ring Muscle ups progressions
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/135)
Pull-ups
Partner Cashout– 30 burpees box jumps for Time (alternating)
Happy Halloween 10-31-16
We are finishing up the month with FS for 1’s. For November the 4 main lifts will be DL, Snatch, Push Jerks and Back Squats.
Strength
Front Squats
5-3-1-1-1…
WOD
Chipper
For Time
Run 200m
10 Wall Climbs
20 Toes To Bar
30 Thrusters (95/65)
40 Strict Push-ups
50 KBS (62/35)
Cashout– 5 Bar Muscle ups (use bands if needed/ or jumping)
Fist pump Friday 10-28-16
Strength
Bench Press
10-8-6-4-2
WOD
8:00min AMRAP
5 Hang Power Cleans (135/95)
7 Push jerks (135/95)
9 WB (20/14)
Cashout– 30 OHS unbroken (45/35)
Thirsty Thursday 10-27-16
Skill
Half of “Flight Simulator”
5-10-15-20-25-20-15-10-5
DU’s must be unbroken in order to advance to next set.
7min to complete or attempt to complete
WOD
25 min AMRAP
Run 400m
10 Front rack complex (R reverse lunge + L reverse lunge + front squat = 1 rep) (95/65)
20 T2B
20 slam balls (20/10)
Wednesday Weightlifting 10-26-16
Strength
Push Press
5-3-1-1-1….
WOD
“Grace”
30 Clean and Jerks (135/95)
Then,
1000m row for time
WL
Clean Complex
Snatch pulls
2-2-2-2
