Warm Up:
PVC
Foam Roll
5-4-3-2-1
Pull up
Push Up
Air Squat
WOD:
Buy In: 2K Row
30m AMRAP:
20 KBS
10 Wall Balls
10 Ball Slams
10 Pull Ups
4 TGU’s (2 each arm)
Every 5 minutes, ride 300m or ski 150m, alternate every round.
October 19, 2018
Warm Up:
PVC
Foam Roll
3 Rounds:
10 Kipping swings – use for practice kipping pull ups or T2B
10 banded air squats
10 cal ski erg
Strength:
Back Squat – 5×5 w/ 2-3 warm up sets – crossload, try to add weight from last week
Dips – 3×10-12 – add weight if you want
Conditioning:
7m AMRAP w/ Dumb bell load of 55/35
7 RDL’s
7 push ups with hands on DB’s
7 Hang Cleans – both hands at once
7 Burpees
Finisher:
6-45-90
October 17, 2018
Warm Up:
PVC
Foam Roll
4 rounds of:
10 cal bike
10 cal ski
5 push ups
10 air squats
WOD:
Part 1:
8 Rounds for time:
8 RDL (135/105)
8 Body Rows
8 Box Step Overs
8 DB Snatches – both arms together
-rest 2 minutes-
Part 2:
4 Rounds for time
4 Dead Lifts (250/175)
4 C2B Pull Ups
4 Wall Walks
4 Man Makers (55/35)
-rest 2 minutes-
Part 3:
5 Rounds for time:
20 Cal Curve Run
15 Cal Bike
10 Cal Row
October 17, 2018
Warm Up:
PVC
Foam Roll
3 Rounds:
15 cal bike
3 Wall Walks
WOD:
40m AMRAP
5 Deck Snatches – 95/65
10 Push Ups
15 T2B
20 Cal Curve
30 KBS
40 AbMat Sit Ups
October 16, 2018
Warm Up:
PVC
Foam Roll
3 Rounds –
10 wall ball shots
10 hand release push ups
10 box step ups (5 each leg)
Clean Bar Complex:
1 – RDL
2 – Hang Clean
3 – High Pull
4 – Front squat
5 – Push Press
Strength:
Deck Clean – 8×2 – working for a heavy double for the day – aim for 85-95% for your last double
WOD:
12m AMRAP:
12 Calorie Ski Erg
12 Goblet Squats
12 SA KBS (6 per arm)
12 Step Back Lunges (6 per leg)
October, 15 2018
Warm Up:
PVC/Foam Roll
5-4-3-2-1
Thrusters (45/35)
Pull Ups
WOD 1:
15 Rounds
2 Deck Cleans – 155/115
6 C2B Pull Ups
12 Warrior Sit Ups
Rest 2 Minutes between WOD’s
WOD 2:
3 x 500m Row
-1m rest interval between efforts
3 x 1000m Bike
-1m Rest Interval
3 x .2 mile Curve
-1m Rest interval
October 12, 2018
Warm Up:
PVC
Foam Roll
3 Rounds of
15 cal Bike
15 cal Curve
10 Wall Balls
10 Scorpions (5 each side) – that’s laying on your belly, arms stretched out like a cross, taking your opposite leg up and over as close to the opposite hand as possible, T-Spine mobility work.
Strength:
Back Squat – 5×5 crossload w/ 2-3 warm up sets
RDL – 3×6 crossload w/ 1-2 warm up sets
WOD:
7m AMRAP
7 KB Snatches per arm
7 burpees
7 goblet squats
7 step back lunges (ea leg)
October 11, 2018
Warm Up:
PVC
Foam Roll
10-8-6-4-2
T2B
Push Up
Air Squat with Bands
WOD:
For Time –
10-9-8-7-6-5-4-3-2-1 of:
Calorie Curve (or Bike)
Dead Lift (185/115)
Handstand Push Ups
– scale to strict press at a weight you can touch and go at least 5 times
Finisher:
6-45-90
October 10, 2018
Warm Up:
PVC
Foam Roll
30 cal ride/curve/row
5 wall walks
15 air squats w/ bands around knees
Fight Gone Bad!
3 rounds. 1 minute at each station, no rest between stations, 1 minute rest between rounds.
1 – Wall Ball Shots
2 – Sumo Dead Lift High Pull
3 – Box Jumps
4 – Push Press (75/55)
5 – Row for Cals
Score = total reps/cals across all stations
October 9, 2018
Warm Up:
PVC
Foam Roll
3 Rounds of:
15 Cal Row
10 Green Band Good Mornings
15 banded pull aparts (Supinated Grip for set 1 & 3, pronate grip set 2)
WOD – For Time:
50 Air Squats
10 burpees
40 Ab Mat Sit Ups
10 burpees
30 Step back lunges (alternating legs, 1R+1L = 2 reps, each lunge counts)
10 burpees
20 KBS
10 burpees
10 pull ups
10 burpees
20 Wall Ball Shots
10 burpees
30 Box Step Overs
10 burpees
40 Double Unders
10 burpees
50 cal bike (or curve)
Bar GYM 