10/31/2017

Warm Up


-300m Row
-10 yard Heel raises
-10 yard Toe raises
-10 yard Inverted hamstring
-10 yard Samson
-10 Push up into inch worm stretch
-10 Scap pull up

Strength/Skill


100m Run
10 T2B
200m Run
15 T2B
400m Run
15 T2B
200m Run
10 T2B
100m Run

WOD


21-15-9 
Calorie Row
Med ball Cleans (20/14 lbs)
Bent over Row (95/65/45)
Burpees

WODs for 10/30/17-11/4/17

10/30

Warm-up

-10 push up to plus
-10 ring row squeezes
-30s each lat stretch
-10multi position squat
-10 yard walking quad to high kick
-10 yard Samson
-10 yard side lunges
-30s each pigeon stretch
-30s each calf stretch

Strength/Skill

Front Rack KB Bulgarian Split Squat
4×6/leg
–superset–
100m KB Farmers Carry (70/55/35)

WOD

“LURONG 50’S CHIPPER”
For Time
50 Wall Ball Shots (20/14)
50 Alt. Dumbbell Snatches (70/50 lbs)
50 Alt. Pistols
50 C2B Pull ups

 

10/31

Warm-up

-300m row
-10 yard heel raises
-10 yard toe raises
-10 yard inverted hamstring
-10 yard Samson
-10 push up into inch worm stretch
-10 scapular pull up

Strength/Skill

100m Run
10 T2B
200m Run
15 T2B
400m Run
15 T2B
200m Run
10 T2B
100m Run

WOD

21-15-9 Reps for Time
Calorie Row
Medicine Ball Cleans (20/14 lbs)
Bent over Row (95/65/45)
Burpees

 

11/1

Warm-up

-10g/ h bridges
-2x10s each plank and superman hold
-30s each lunge stretch
-10 prone “y”
-30s each chicken wing stretch
-30s each calf stretch
-10 pass thru pvc
-30s each external rotation with pvc
-5 steps each burgener with snatch balance

Strength/Skill

Snatch Complex: 15-20min for Load

4 Snatch Grip Dealifts + 3 Hang
Power Snatch + 2 OHS + 1 Squat
Snatch

WOD

AMRAP 15
200m run
3 Power Snatch @ 60 % of max
5 OHS
20 slam ball Sit Ups (15#)

 

 

11/2

Warm-up

-10 multi position squats
-10 hip thruster on bench
-2x10s hollow hang
-10 yard walking quad
-10 yard high knee pull
-10 yard butt kick march
-10 yard butt knee march
-10 yard Samson + twist

Strength/Skill

10 V-ups
20 Hollow Rocks
30sec Plank
40 Abmat Sit-ups
50 Flutter Kicks in Hollow Rock Position
60sec Plank
50 Flutter Kicks in Hollow Rock Position
40 Abmat Sit-ups
30sec Plank
20 Hollow Rocks
10 V-ups

WOD

AMRAP 10
-10 tire jump in and outs
-10 tire flips
-10 deadlifts (255/175/125)

 

11/3

Warm-up

-10 each skater squat
-10 yard high knee pull
-10 yard heel raises
-30s each calf stretch
-10 yard toe raises
-10 push up with plus
-2x10s each plank and side plank hold
-10 power jump to squat land

Strength/Skill

Single Leg Box Step Downs
4×6/leg @BW
–superset–
Good Mornings
4×6 @3:3:3 Tempo

WOD

For Time
5 Front Squats @ 60% of max
20 Barbell Push Ups
5 Front Squats
15 HRPU
5 Front squats
10 Ring push ups
5 Front squats
5 HSPU

 

11/4

Strength/Skill

Klokov Complex
1 DL + 1 Squat Clean + 1 Paused Front Squat
+ 1 Push Press + 1 Paused Split Jerk

*20min cap to perform 8 sequences of the given
complex to establish 1RM

WOD

5 RFT w/ 15 min. cap
10 Wall balls 20/14/12
10 bar facing burpees
2 Squat C&J @ 70% of max

10/30/2017

Warm Up


-10 Push up to plus
-10 Ring row squeezes
-30s each Lat stretch
-10 Multi position squat
-10 yard walking Quad to high kick
-10 yard Samson stretch
-10 yard Side lunges
-30s each Pigeon stretch
-30s each Calf stretch

Strength/Skill


Front Rack KB Bulgarian Split Squat
4×6/leg
–superset–
100m KB Farmers Carry (70/55/35)

WOD


“LURONG 50’S CHIPPER”
For Time
50 Wall Ball Shots (20/14)
50 Alt. Dumbbell Snatches (70/50 lbs)
50 Alt. Pistols
50 C2B Pull ups

 

10/28/2017

Warm Up & Mobility

Strength/Skill


20 minutes to work on any lift

HERO WOD – Harper

AMRAP 23
9 C2B Pull ups
15 Power Cleans (135/95)
21 Air squats
400m run w/plate (45/35)

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

10/27/2017

Warm Up


-2x10s each side plank hold
-10 G/H bridges
-10 Scap pull ups
-2x10s each Hollow hang
-10 yard Heel scoops
-10 yard Samson
-10 yard Walking quad
-10 yard Heel raises
-10 yard Inch worm stretches

Strength/Skill


Supinated Grip Deadlift @ 3:2:5:1 Tempo
1×10 (75/55/35)
1×8 @ 40%
3×6 @ 60%

WOD


For Time
400m Run cash in
21-15-9
Deadlifts (225/155/105)
T2B
500m Row cash out

10/26/2017

Warm Up


-1 Round Cindy
-2×10 each Pallof hold medium band
-10 yard Samson + twist
-10 yard Heel raises
-10 yard Heel walks
-5 yard Inchworm with pike push up
-10 yard High knee pull
-10 total Single leg hip thrusters

Strength/Skill


DB Side Plank Rotational Twist
3×10/side

Single Leg Plank w/Hands in Rings
3x15sec/leg

Weighted Single DB Superman Hold
3x30sec

WOD


Every 2 Min for 8 Min total, 6 min of work
35 DU
8 burpees over bar
Max Front Squat (115/80/55) in remaining time
Rest 1'
35 DU
8 burpees over bar
Max power cleans (115/80/55) in remaining time
Rest 1'
35 DU
8 burpees over bar
Max Shoulder to Overhead (115/80/55) in remaining time

10/25/2017

Warm Up


-250 Row/200m Run
-5 Ring row squeezes
-10 Band pull apart light band
-5 each Half kneel kb press
-10 yard Samson + twist
-10 yard Walking quad to high kick
-30s each Wrist stretch

Strength/Skill


Bench Press w/ 5sec Eccentric Phase
1×10 w/ Empty bar
1×8 @ 50%
4×6 @ 70%

WOD


Tabatas
4' Wall balls
rest 2
4' Man makers (45/25/15)
rest 2 min
4' Rope Climb
rest 2'
4' Sit ups

10/24/2017

Warm Up


-2x10s each Hollow and superman hold
-5 Ring row squeezes
-5 Kipping ring row to waist
-7 Push up to down dog to up dog
-10 Prone "Y"
-30s each Lunge stretch
-10 yard Butt kick march
-10 yard High knee march

Strength/Skill


Pull-up Technique and Drills
-Strict
-Kipping
-Butterfly

WOD


“Dead Ahead”
4 Rounds
21 Deadlifts (135/95)
15 Box Jump Overs (24"/20")
9 Push Jerks 

WODs for 10/23/17-10/28/17

10/23

Warm-up
-1 round Cindy
-10 yard side lunge
-5 yard inch worm with push up plus only
-5 each scorpion stretch
-10 yard inverted hamstring
-10 yard high knee pull
-30s each chicken wing stretch

Strength/Skill

Back Squat
1×10 w/ Empty bar
1×8 @ 50%
4×6 @ 70%

WOD

For Time:
60 Push ups
50 Air Squats
40 KBS (55/35/20)
30 cal row
20 HSPU
10 Thrusters (155/105/75)

 

10/24

Warm-up

-2x10s each hollow and superman hold
-5 ring row squeezes
-5 kipping ring row to waist
-7 push up to down dog to up dog
-10 prone “y”
-30s each lunge stretch
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Pull-up Technique and Drills
-Strict
-Kipping
-Butterfly

WOD

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

 

10/25

Warm-up

-row 250/run 200m
-5 ring row squeezes
-10 band pull apart light band
-5 each half kneel kb press
-10 yard Samson + twist
-10 yard walking quad to high kick
-30s each wrist stretch

Strength/Skill

Bench Press w/ 5sec Eccentric Phase
1×10 w/ Empty bar
1×8 @ 50%
4×6 @ 70%

WOD

Tabata:
4′ Wall balls
rest 2
4′ Man makers (45/25/15)
rest 2 min
4′ Rope Climb
rest 2′
4′ Sit ups

 

10/26

Warm-up

-1 round Cindy
-2×10 each pallof hold medium band
-10 yard Samson + twist
-10 yard heel raises
-10 yard heel walks
-5 yard inchworm with pike push up
-10 yard high knee pull
-10 total single leg hip thrusters

Strength/Skill

DB Side Plank Rotational Twist
3×10/side

Single Leg Plank W/ Hands in Rings
3x15sec/leg

Weighted Single DB Superman Hold
3x30sec

WOD

Every 2 Min for 8 Min total, 6 min of work
35 DU
8 burpees over bar
Max Front Squat (115/80/55) in remaining time
Rest 1′
35 DU
8 burpees over bar
Max power cleans (115/80/55) in remaining time
Rest 1′
35 DU
8 burpees over bar
Max Shoulder to Overhead (115/80/55) in remaining time

 

10/27

Warm-up

-2x10s each side plank hold
-10g/ h bridges
-10 scap pull ups
-2x10s each hollow hang
-10 yard heel scoops
-10 yard Samson
-10 yard walking quad
-10 yard heel raises
-10 yard inch worm stretches

Strength/Skill

Supinated Grip Deadlift @ 3:2:5:1 Tempo
1×10 (75/55/35)
1×8 @ 40%
3×6 @ 60%

WOD

For Time
400m run cash in
21-15-9
Deadlifts (225/155/105)
T2B
500m row cash out

 

10/28

Strength/Skill

20min To work on lift of choice

WOD

“Harper”
AMRAP 23
9 C2B Pull ups
15 Power Cleans (135/95)
21 Air squats
400m run w/plate (45/35)

 

**Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.**

10/23/2017

Warm Up

-1 Round Cindy
-10 yard Side lunge
-5 yard Inch worm with push up plus only
-5 each Scorpion stretch
-10 yard Inverted hamstring
-10 yard High knee pull
-30s each Chicken wing stretch

Strength/Skill


Back Squat
1×10 w/ Empty bar
1×8 @ 50%
4×6 @ 70%

WOD


For Time
60 Push ups
50 Air Squats
40 KBS (55/35/20)
30 cal row
20 HSPU
10 Thrusters (155/105/75)