11/30/2017

Warm Up

10 Pike push up to push up plus
5yd Inch worm stretch
5x Quadruped "Y" & "T"
5 Single leg G/H bridges
10yd Heel scoops
30s Chest stretch
30s Calf stretch 

Strength/Skill

Ring Around the Tire 

WOD

AMRAP 20
200m run
20 KBS (55/35/20)
10 (10 R, 10 L) Push Press (55/35/25)
10 HRPU 

11/29/2017

Warm Up

10 Multi position squat
1 min Foam roll quad
 2x10s Plank and side plank hold
 30s Pigeon stretch
 10yd Heel raises 
 10yd Toe raises
 30s Calf stretch
 10 Ring row squeezes
 10yd Heel scoops 

Strength/Skill

Front Squat
20min to find 1RM 

WOD

"Jackie"
For Time 
1,000m row
50 Thrusters (45/35)
30 Pull ups 

 

11/28/2017

Warm Up

10 Scapular pull up
10 Push up plus only
10yd Samson
10yd Inverted hamstring
30s Chest stretch
10 Pike push up
10 Multi position squat
 10yd Walking quad
 10yd Side lunges
 30s Wrist stretch 

Strength/Skill

 Ring Work 
15min to work on 2 modifications of choice:
-Ring row
-Ring pull up
-Ring T2B
-Skin the cat
-Ring dips
-Muscle up 

WOD

For Time
20 Burpees
15 Dead lifts (185/135/95)
15 Box jumps (24/20/18)
10 Dead lift (255/175/125)
10 T2B
5 Dead lifts (295/205/175)
800m run

 

11/27/2017

Warm Up

10 G/H Bridges
10 Prone "Y"
30s Pigeon stretch
30s Lat stretch
10yd Heel raises
30s Calf stretch
5x Burgener warm up

Strength/Skill

Snatch balance
3×3 @70% 1RM OHS

WOD

For Time 
30 C2B
20 OHS (155/105/75)
15 C2B
10 OHS 

WODs for 11/27/17-12/2/17

11/27

Warm-up

-10 G/H Bridges
-10 Prone “y”
-30s Pigeon stretch
-30s Lat stretch
-10yd Heel raises
-30s Calf stretch
-5x Burgener warm-up

Strength/Skill

Snatch balance
3×3 @70% 1RM OHS

WOD

For time:
30 C2B
20 OHS (155/105/75)
15 C2B
10 OHS

 

11/28

Warm-up

-10 Scapular pull up
-10 Push up plus only
-10yd Samson
-10yd Inverted hamstring
-30s Chest stretch
-10 Pike push up
-10 Multi position squat
-10yd Walking quad
-10yd Side lunges
-30s Wrist stretch

Strength/Skill

Ring Work:

15min to work on 2 modifications of choice:

-Ring row
-Ring pull up
-Ring T2B
-Skin the cat
-Ring dips
-Muscle up

WOD

For time:
20 Burpees
15 DL (185/135/95)
15 Box jumps (24/20/18)
10 DL (255/175/125)
10 T2B
5 DL (295/205/175)
800m run

 

11/29

Warm-up

-10 Multi position squat
-1 min Foam roll quad
-2x10s Plank and side plank hold
-30s Pigeon stretch
-10yd Heel raises
-10yd Toe raises
-30s Calf stretch
-10 Ring row squeezes
-10yd Heel scoops

Strength/Skill

Front Squat

20min to find 1RM

WOD

“Jackie”

For Time:
1,000m row
50 Thrusters (45/35)
30 Pull ups

 

11/30

Warm-up

-10 Pike push up to push up plus
-5yd Inch worm stretch
-5x Quadruped “y” & “t”
-5 Single leg g/h bridges
-10yd Heel scoops
-30s Chest stretch
-30s Calf stretch

Strength/Skill

“Ring Around the Tire”

WOD

AMRAP 20
200m run
20 KBS (55/35/20)
10 DB Push Press (10R, 10L) (55/35/25)
10 HRPU

 

12/1

Warm-up

-10 Hip thrusters on bench
-10 Pike push up to push up plus
-10 Multi position squat
-30s Cross arm body shoulder stretch
-30s Chicken wing stretch
-10x Quad “y”
-5 Kipping ring rows
-10yd Side lunges

Strength/Skill

Hang Power Clean
3×5 @50%

Hang Squat Clean
3×3 @75%

WOD

For Time:
-250m row
-10yd Handstand walk
-25 Slam balls
-10 HSPU
-25 Wall balls
-10 yd OH plate walking lunges (45/25/15)
-25 Push ups
-10 Squat cleans (165/115/80)

 

12/2

Warm-up

Coach led

Strength/Skill

Snatch Grip DL
2×5 @60%

Low Hang Snatch Grip Power Shrug
2×5 @60%

Low Hang Snatch Grip High Pull
2×5 @60%

WOD

Partner WOD:
AMRAP 18
2 min on 2 min off alternating
-10 Ring rows
-10 Hang power snatch (75/55/35)
-20 Sit ups
-20 Alternating pistols
-30 DU
-30 Sit ups

11/24/2017

Warm Up


-10 Multi position squat
-1 min Foam roll calf
-10 yard Heel raises
-10 yard Inverted hamstring
-10 yard Samson stretch
-5 yard Inch worm stretch to push up plus only
-5 Ring row squeezes
-5 Kipping ring rows

Strength/Skill


Tabata 8
-L-sit
-Tire Flips
-DU's
-Hollow Hold

WOD


Death by EMOM
10 Slam balls (50/35/25)
5 Dead lift (255/180/125)

11/23/2017

Warm Up & Mobility

WOD


Thanksgiving with the Girls
For Time 
Helen's House
-400 m Run
-21 KBS (53/35)
Fran's House
-15 Thrusters (95/65)
Nancy's House
-400 m Run
-15 Overhead Squats (95/65)
Angie's House
-20 Pull ups
-20 Push ups
-20 Sit Ups
-20 Air Squats
Grace/Isabel's House
-20 Ground To Overhead (95/65)
Kelly's House
-400 m Run
-30 Box Jumps (24/20)
-30 Wall Balls (20/14)

11/22/2017

Warm Up


-10 G/H bridges
-10 Pike push up
-2x10s each Side plank
-30s Pigeon stretch
-10 Push up to plus
-10 Scap pull up
-30s Mod skin the cat

Strength/Skill


Clean Complex

Hang Clean + Touch and Go Clean & Jerk
+ Touch and go Squat Clean & Jerk

*5 Sets for Load

WOD


For time:
3 Rounds
-10 Ring dips
-10 Box jumps (24/20/18)

3 Rounds
-10 DB power cleans (55/35/25)
-10 DB Alt. lunges

3 Rounds
-10 Burpees
-10 Pull ups

11/21/2017

Warm Up


-250m Row
-2x10s each Plank and Superman hold
-10 yard Samson stretch
-10 yard side lunges
-30s each Cross arm body shoulder stretch
-10 yard Quad stretch

Strength/Skill


2 Rounds 
25 V ups
25 MB twists
25 Hollow Rocks
25 Supermans

WOD


AMRAP 14
8 Wall balls
4 Back squats (160/115/80)

**add 2 reps to each exercise every round.