12/11/2017


Warm Up

1 Round Cindy
2x15s Plank and superman hold
10 G/H bridges
30s each Pigeon stretch
10 Pike push up
10 Scap pull up
30s Lat stretch
10 yard Side lunges
10 yard Heel raises
30s each Calf stretch

Strength/Skill


25 min to establish Back Squat 1RM

WOD


4 RFT
6 Thrusters (95/65/45)
8 Kipping pull ups
10 Wall Balls (20/14/12)

 

 

 

12/9/2017

Warm Up & Mobility

Strength/Skill


OHS
10, 8, 6, 4, 2, 2

WOD


AMRAP 15
9-12-15-18-etc.
Push Press (115/80/55)
K2E
D-ball slams (55/35/25)
Sit ups

12/8/2017

Warm Up


-10yd Toe walks
-10yd Samson + twist
-10yd Side lunges
-2x10s Hollow hang
-(Do skill)
-30s Up dog
-10 Pike push up
-5yd Inch worm + push up plus
-5 Ring row squeezes
-30s Lat stretch
-10 Multi position squat

Strength/Skill


100 Single Unders
80 Russian Twists
60 Mt. Climbers
40 Hollow Rocks
20 T2B

WOD


10 RFT: Alternating
1-10 HSPU
10-1 Pull ups
*20 DU after each round 

12/7/2017

Warm Up

2 Rounds Cindy

30s Chest stretch
30s Lat stretch
10y Heel raises
10yd Toe raises
1 min Foam roll calf
30s Calf stretch
10yd Side lunges
30s Wrist stretch

Strength/Skill


Bench Press
4×8 @65%
-superset-
Ring Rows until failure

WOD


 AMRAP 16
20 Pistols
10 Wall balls (AHAP)
3 Rope climbs

 

12/6/2017

Warm Up

10 Air squats
10 Single leg G/H bridge
2x15s Plank hold
10 Push up plus only
30s Seated glute stretch
30s Chest stretch
5 Ring row squeezes

Strength/Skill


20 min to establish Deadlift 1RM

WOD


21-15-9
Burpees over bar
Deadlift (225/185/135)

12/5/2017

Warm Up

10 Ring rows
10 Hip thrusters on bench
10yd Samson
10yd Side lunges
30s Cross arm body shoulder stretch
10yd Inverted hamstring

Strength/Skill


Tabata x2
V ups
Hollow Hold
Supermans
Plank

WOD


For time 
100 KBS (70/55/35)

*Everytime you drop the bell, 15 cal row.

12/4/2017

Warm Up


-200m Row
-10g G/H bridges
-30s Side plank & Front plank
-30s Pigeon
-10 Push up to plus
-5 Ring row squeezes
-10yd Heel scoops
-10yd Heel raises
-30s Calf stretch

Strength/Skill


20 min to establish 1RM Clean
 

WOD


3 RFT
400m run
12 Power cleans (135/95/65)
 6 Bar muscle ups

 

12/02/2017

Warm Up & Mobility

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 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

 

 

12/1/2017

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 stretch
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)

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