30 October 2016

OCT 31-NOV 04


10/31
WOD: LIVING VS ZOMBIES
          4rds
                        10 front squat 135/95
                        31 DU
                        20 wall balls 20/14

            Rest 3 min

            4rds
                        10 clusters 135/95
                        13 burpees
                        14 box jump overs 24/20
Two groups (living and zombies). Those that are living will start 2 minutes ahead of zombies. If the zombies catch any of the living (beat or tie their score) then the one caught has to do 25 burpees. Swap the living and the zombies for the second set of 4 rds after the 3 minute rest.

11/01
Strength:
          3x6 front rack KB or DB sotts press (pick an appropriate weight to challenge yourself. Do 6 on each arm for a set.) (if you’re pretty familiar with the movement and proficient you can use a barbell.)
            2x5 strict press @ 80%
            2x3 back rack split jerk @ 85%
WOD:
          3 RFT
                        10 hang power cleans 115/75
                        30 sit-ups
                        10 hang power snatches 115/75
                                    Rest 1 min
            2 RFT
                        8 hang power cleans 135/95
                        20 push-ups
                        8 hang power snatches 135/95
                                    Rest 1 min
            1 RFT
                        6 hang power cleans 155/115
                        10 air squats
                        6 hang power snatches 155/115
Optional: (not timed)
            3x5 legless rope climbs
            3x60 sec planks

11/02
Strength:
          5x5 Deadlifts 85%
Partner WOD:
          15 min AMRAP (1:1 Rest)
          12 T2B
            10 Burpee Box jump overs
Optional: (not timed)
            3x16 Turkish Get-ups (1.5/1 pood)

11/03
Strength:
          16 min EOMOM:
          3 push press @ 85%

Pick a WOD:
WOD A:
          Angie:
          100 pull-ups
            100 push-ups
            100 sit-ups
            100 air squats
WOD B:
          Frantasy Land:
          21-15-9 of:
            Thrusters 95/65
            Pullups

            15-12-9 of:
            Thrusters 115/85
            C2B

            12-9-6 of :
            Thrusters 135/95
            Bar muscle-ups


11/04
Strength:
2x5 back squat @ 80%
3x5 front squat @ 85%
2x2 snatch balance @ 105% of full snatch

WOD:
            5 RFT:
                     100m sprint
                        5 clusters 185/135
                                    Rest 1 min between each round
Optional:
            Pick any gymnastic movement and work on it/try to learn it. Get with a coach, get with someone good at it, work on it, get better.

                                    

27 October 2016

Friday, 28 Oct 16

Warmup:
30’ high knees
30’ butt kickers
30’ karaoke’s
30’ broad jumps
20 scorpions

Strength:
2x7 front squat @70%
2x5 front squat @80%

WOD:
FT:
5K run
Optional:
4rds for time
8 bar muscle-ups
8 deadlifts 315/225

26 October 2016

Thursday, 27 Oct 16

Warmup:
Wallball musical chairs

Strength:
4x20 ring push-ups
-Cumulate 90 seconds total in L-sit. (from rings, box, or ground depending on skill and strength level.)

Partner WOD:
14 min AMRAP/EMOM:
Partner A- 1 min deadlift hold @ 135/95
Partner B- 1 min max effort DU
Partners switch each minute on the minute, no transition time. Score is total DU’s performed. DU’s cannot be performed if the other partner is not standing upright with the barbell.

25 October 2016

Wednesday, 26 Oct 16

Strength:
          5x3 pausing snatch pull @100% of snatch (pause for 3 seconds just above the knee and          explode up. Get a perfect starting position each rep and focus on “sweeping” the knees back to perpendicular when pulling up to the knee. Remember to reach “triple” extension          when finishing the snatch pull.)
            3x6 deadlifts @80%

Partner WOD:
          FT:

          240 total burpees (split workload however needed.)

24 October 2016

Tuesday, 25 Oct 16

Warmup:
                     3x thru:
                        10 bar hollow rocks
                        10 inchworms
                        10 push-ups
Strength: 
2x7 strict press 70% (Focus on muscle recruitment [from beginning of lift to the end] and creating torque through the shoulders). 

2x6 push press 80% (In addition to the above, hammer in the hip drive concept of this   movement. Do not rely only on pressing strength, but the whole motor pattern)

3x7 strict pullups

WOD:
          14.1
                     10 min AMRAP
                        30 DU
                        15 snatches 75/55

23 October 2016

Monday, 24 Oct 16

Pick a wod:
          Warmup:
                     400m jog
                        2 rds Cindy
Murph:
          1 mile run
            100 pull-ups
            200 push-ups
            300 air squats
            1 mile run
                        Perform all movements with a weight vest (20/14)

OR

          Warmup:
                     2x thru
                        200m jog
                        10 medball cleans
                        10 medball press
Strength:
          16 Min EMOM:
                     Even min 3 back squats @ 75-80%
                        Odd Min 3 max height box jumps (focus on power transfer from the ground, heels                       and hips. Land lightly and stable. If this becomes an issue, drop height)
WOD:
          Chipper FT:
                     800m run with wall ball (20/14) (all runs will be done with wall ball)
                        10 wall balls (20/14)
                        400m run
                        20 wall balls
                        200m run

                        30 Wall balls

21 October 2016

Friday, 21 Oct 16

Strength:

       20min EOMOM (Every Other):
              1 + 2 (1 snatch [full or power] + 2 OHS) 70-75% of full snatch
                    Pause 3 seconds in receiving position of OHS
WOD:

        5 RFT:
               400m run
               5 Bear Complexes 135/95 (5 single complexes/ not 5 full complexes of 7)

Optional: (not timed)
         3x10 OH lunges 135/95
         3x10 Back rack box step-ups 24/20 135/95

20 October 2016

Thursday, 20 Oct 16

Strength:
     
        20min EOMOM (Every Other):
              1 + 1 + 1 (1 clean + 1 push press + 1 split jerk) 70-75% of C&J
                   Pause 3 seconds in receiving position of jerk

WOD:
     
        Cindy (20min AMRAP)
                5 pull-ups
                10 push-ups
                15 air squats      

Optional: (not timed)
         3x10 tire flips

19 October 2016

Wednesday, 19 Oct 16

Strength:

          Superset-
          3x7-8 deadlift 70%
          3x60' farmers carries (walk around with something moderately heavy in both hands.)

WOD:

          16 Min EMOM
                Even min: 200m sprint
                Odd min: 30 sec plank

          6 Min AMRAP
                Max snatches (full or Power) 95/65
                         Every 30 seconds perform 5 burpees


17 October 2016

Tuesday, 18 Oct 16

Strength:
          3x2 back rack split-jerk (80-85% of jerk)
                        Find your ideal split beforehand, and mentally mark where your feet should land                           before each jerk. Every second rep, check your feet position and adjust                                             accordingly.
            3x7-8 Push Press 70%
WOD:
          FT: 8 total rds
            4rds:
                        8 HSPU
                        8 lunges (unweighted)
            4rds:
                        8 KBS 1.5/1 pood

                        8 OHS 95/65

16 October 2016

Monday, 17 Oct 16

Strength:
3x7-8 front squat 70%
2x7-8 back squat 70%
WOD:
15 Min AMRAP:
10 bar facing burpees
3 cleans 185/135

Rest 5 min

Tabata:
DU’s

Optional: Squat therapy

13 October 2016

Friday, 14 Oct 16

Partner WOD:
            25 Min AMRAP:
                     Partner A: 30’ Buddy Carry
                        Both: 20 Partner push-ups (perform a push-up, clap hands for a rep, repeat)
                        Partner B: 30’ Buddy Carry
                        Both: 20 Wall Balls over the rig (on opposite sides of a bar, throw the ball over,                             other member catches in a squat and throws back.)  (Can use walls as well, partners                      stand next to each other and throw up and to the side) (pick a weight good for both)

            Dessert (optional):
                     5 Min AMRAP:

                               Burpees

Thursday, 13 Oct 16

Strength/skill/technique:
          3x1+1+2 Clean+Hang (low or high) Clean+ Jerk (split or power)
                         70-75% of C&J
            3x1+1+1 Snatch+ Hang (low or high)+ Overhead Squat
                        70-75% of Snatch
                        Way more importantly than %’s is feeling out the positions and not sacrificing form, or technique for a lift! NO EGO

WOD:
          5 RFT:
                        15 T2B
                        15 air squats

                        15’ Handstand Walk

11 October 2016

Wednesday, 12 Oct 16

Strength/technique
3x8-10 Conventional Deadlift 65%
2x6 snatch pulls 100% of snatch
2x5 snatch balance (no %’s, feel it out, make it solid, no sacrificing form, no misses)

WOD:
A- Elizabeth FT:
21-15-9
Cleans (135/95)
Ring dips

*Rest 3 min*

B- 5 Min EMOM
8 clusters (95/65)

10 October 2016

Tuesday, 11 Oct 16

Strength:
3x8-10 Strict-Press 65%
2x6-8 Push Press 65%

Partner WOD:
20 Min AMRAP
400 m run (both partners together)
40 (total amongst team) KBS
While one partner performs KBS, the other will hold a bar overhead (any grip) (115/95) KBS cannot be performed unless the bar is overhead.

09 October 2016

Monday, 10 Oct 16

Strength:
          3x8-10 back squat 65%
            2x8-10 front squat 65%
           (65% is for those with a T1RM, otherwise, go for what can be done at rx’d sets and reps)…….<< consider this for the remainder of the week
WOD:
          Chipper FT:
                     80 DU
                        70 sit-ups
                        60 push-ups
                        50 box-jumps (24/20)
                        400 m run
                        30 wall-balls (20/14)
                        20 Deadlifts (135/115)

                        10 Push-press (135/115)

05 October 2016

Thursday, 6 Oct 16

WOD
Ring push-up ladder ((by 3s, (3,6,9,12,15,18,21 etc…))
Then
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

WOD
For time:
100 double-unders
25 toes-to-bars
25 Thrusters (75/55)
50 box jump overs

04 October 2016

Wednesday, 5 Oct 16

STRENGTH
4x6-12 Weighted chest-to-bar pull-up
4x6-12 Weighted dip

Partner WOD:
7 Min AMRAP @ 50% effort:
5 Burpees
10 WBS
10 Russian Twists w WB
rest 3 min
Repeat AMRAP @ 70%
rest 3 min
Repeat AMRAP @ 100%
*Try to increase rounds as a team