31 October 2017

Wednesday, 11.1.17:

Skill/Strength
15min Mobility
Coach's Choice

WOD
4 RFQ
6 Wall Wrist Walk
6 Wall First Knuckle Push Up
6 Wall Wrist Rock
6 Wall Fingertip Push Up
36s Tripod
10s Seated shoulder flexion (light wt)

30 October 2017

Tuesday, 10.31.17:

Skill/Strength Reps x Sets
Front Squat 90% x 4 x 5
2min rest b/w sets

Halloween
WOD
Death by 10m
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

29 October 2017

Monday, 10.30.17:

Skill/Strength
Bench Press 1RM
Rest 2min b/w attempts
Use at most 7 attempts to reach 1RM

WOD
Every 6min f/18min (3 sets)
400m Run
20 Push Press #115/75
15 Toes 2 Bar

27 October 2017

Saturday, 10.28.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2 70x2x2 75x1x2 80x1x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x(2+1) 70x(2+1)x2 75x(1+1)x2 80x(1+1)x3
Snatch Balance 70x2 75x2 80x2 85x1x2
Back Squat 80x3x4

26 October 2017

Friday, 10.27.17:

Skill/Strength
Muscle Up
5 Rounds
8 Bulgarian Row
10 Bent Twisting Lat Reps
48s Straddle Hollow Body Hold
5 Table Rock

WOD
9-15-21:
Thrusters
Bar-facing burpees
*15 min time cap

25 October 2017

Thursday, 10.26.17:

Skill/Strength Reps x Sets
push jerk @ 75% 7x4
2min rest b/w sets

WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches (95/65)
120 double-unders

24 October 2017

Wednesday, 10.25.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
4 RFQ
4 Wall Wrist Walk
4 Wall First Knuckle Push Up
4 Wall Wrist Rock
4 Wall Fingertip Push Up
24s Tripod
10s Seated shoulder flexion (light wt)

23 October 2017

Tuesday, 10.24.17:

Skill/Strength Reps x sets
handstand push up 5x10
2min rest b/w sets

WOD
5 rounds for time of:
20 wallball shots (20/14)
20 sumo deadlift high pulls (75/55)
20 box jumps (24/20)
20 push presses (75/55)
Sprint 100m
Rest 1 minute

22 October 2017

Monday, 10.23.17:

Skill/Strength Reps x sets
Bench Press AHAP x 5 x 5
Rest 2min b/w attempts

WOD
For time:
1 mile run
50 thrusters (45/35)
30 chest-to-bar pull-ups

20 October 2017

Saturday, 10.21.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Power Snatch + OHS 60(3+3) 65(3+3) 70(3+3)x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean Pull + Clean 60(3+1) 65(3+1) 70(3+1)x3
Jerk 70(3) 80(3)x2 85(3)x2
Snatch Deadlift (below knee 3s) 85x4x5

19 October 2017

Friday, 10.20.17:

Skill/Strength
Muscle Up
4 Rounds
8 Bulgarian Row
10 Bent Twisting Lat Reps
48s Straddle Hollow Body Hold
5 Table Rock

WOD
15-12-9
power cleans (135/85)
thrusters (135/85)
*15 min time cap

18 October 2017

Thursday, 10.19.17:

Skill/Strength Reps x Sets
ring push ups 10x3
2min rest b/w sets

WOD
Loredo
6 RFT
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

17 October 2017

Wednesday, 10.18.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
3 RFQ
4 Wall Wrist Walk
4 Wall First Knuckle Push Up
4 Wall Wrist Rock
4 Wall Fingertip Push Up
24s Tripod
10s Seated shoulder flexion (light wt)

16 October 2017

Tuesday, 10.17.17:

Skill/Strength Reps x Sets
Bench Press 3RM
Rest 2min b/w attempts

WOD
10 min AMRAP
3 burpee box jump-overs (24/20)
3 deadlifts (225/155)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
... etc.

15 October 2017

Monday, 10.16.17:

Skill/Strength
None

WOD
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

13 October 2017

Saturday, 10.14.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 65x2x2 70x2x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x(2+1) 65x(2+1)x2 70x(2+1)x3
Clean Pull 90x2x2 95x2x2
Front Squat 70x4x5

12 October 2017

Friday, 10.13.17:

Skill/Strength
Muscle Up
5 Rounds
6 Bulgarian Row
10 Bent Twisting Lat Reps
36s Straddle Hollow Body Hold
5 Table Rock

WOD
FT 20min cap
200m Run
30 Pull Ups
30 Sit Ups
30 Ring Dips
200m Run
20 Pull Ups
20 Sit Ups
20 Ring Dips
200m Run
10 Pull Ups
10 Sit Ups
10 Ring Dips

11 October 2017

Thursday, 10.12.17:

Skill/Strength Reps x Sets
Pause Back Squat (3s) 85% x 4 x 4
2min rest b/w sets

WOD
5 RFT 20min cap
400m Run
6 Snatch #135/95

10 October 2017

Wednesday, 10.11.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
3 RFQ
2 Wall Wrist Walk
2 Wall First Knuckle Push Up
2 Wall Wrist Rock
2 Wall Fingertip Push Up
24s Tripod
10s Seated shoulder flexion (light wt)

09 October 2017

Tuesday, 10.10.17:

Skill/Strength Reps x Sets
Front Squat 85% x 4 x 5
2min rest b/w sets

WOD
4 Rds
1 Hang Power Clean 70% Clean
1 Clean
1 Jerk
1 Hang Power Clean 75% Clean
1 Clean
1 Jerk
1 Hang Power Clean 80% Clean
1 Clean
1 Jerk
Rest as needed b/w rounds

08 October 2017

Monday, 10.9.17:

Skill/Strength Reps x sets
Bench Press 5RM
Rest 2min b/w attempts

WOD
5min AMRAP
TGU 53/35#
10min EMOM
12 KBS
5min
Cook Drill
(Waiter/Rack/Farmer)

06 October 2017

Saturday, 10.7.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Power Snatch 60x2x2 70x2x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Power Clean 60x2x2 70x2x5
Power Jerk 60x2x5
Front Squat 60x2x2 70x2x3 80x2x3
Push Press 70x3x3

05 October 2017

Friday, 10.6.17:

Skill/Strength
Muscle Up
4 Rounds
6 Bulgarian Row
10 Bent Twisting Lat Reps
36s Straddle Hollow Body Hold
5 Table Rock

WOD
8 RFT (20min cap)
5 Strict Pull Up
10 Hand Release Push Up
30 Double Under

04 October 2017

Thursday, 10.5.17:

Skill/Strength Reps x Sets
OHS 95% x 3 x 4
2min rest b/w sets

WOD
10 AMRAP
15 KBS Rt Arm #53/35
15 KBS Lt Arm
5 Snatch #115/80

03 October 2017

Wednesday, 10.4.17:

Skill/Strength
15min Mobility
Coach's Choice

WOD
5 RFQ
5 Rounds
30s Full Support Hold
5ea Xiaopeng Backward
10 Ring Archer Push-Ups (lower the rings from previous week's height)
10 German Arm Swing

02 October 2017

Tuesday, 10.3.17:

Skill/Strength Reps x Sets
Back Squat 80% x 5 x 4
2min rest b/w sets

WOD
FT (18min cap)
400m Run
21 Power Clean and Jerk #135/95
400m Run
15 Power Clean and Jerk
400m Run
9 Power Clean and Jerk

01 October 2017

Monday, 10.2.17:

Skill/Strength Reps x sets
Bench Press AHAP x 10 x 7
Rest 2min b/w sets

WOD
6 RFT (20min cap)
10 T2B
10 Push Press #95/65
10 Ring Dip