Nov. 1, 2016

Warm Up:

3 rounds
150 m Row
7 Squats
7 Burpees

mobility/foam roll

with barbell:
5 - Good Mornings
5 - Shoulder Press
5 - Back Squat
5 - Front Squat
5 - RDLs

Strength:
5 x 3 High Hang Power Cleans

WOD
5 rounds:
12 Russian KB Swing (1.5/1)
12 Goblet Squats
12 SDHP
300 m Row

Oct. 31, 2016

Warm Up: 
Airdyne
5 - ring rows
5 - push ups
5 - squats

Strength:
4 x 3 
Weighted Dips & 7 Push Ups
(:90 between sets)

WOD:
Run/Row 800m (depends on weather)
20 DUs
20 MBC (20/14)
20 Pull Ups
20 Sit Ups
20 Wall Balls (20/14)
Run/Row 400m

Cash Out: 15 Burpees

Oct. 28, 2016

Warm Up:
7 min Airdyne

Foam Roll/Mobility

WOD:
"Team Day" (2 person)
1000 m Row
40 Pull Ups
40 OVHS (95/65)
40 Hand Slapping Push Ups
20 GHD Sit Ups
20 Wall Balls (20/14)
20 Burpee Box Jumps
40 Russian KB Swings (2/1.5)
40 Sit Ups
40 Bumper Hug Walking Lunges (45/25)
1000 m Row

Oct. 27, 2016

Warm Up: 
2 Rounds
200 m Row
2 min Airdyne
1 min Ski
15 Sit ups

then:
10 Ring Rows
Foam Roll
10 Goblet Squats
10 Bulgarian Split Squats
10 Strict Pull Ups
10 GHD Hip Ext. 

Strength:
Back Squat

WOD:
4 Rounds
10 Pull Ups
15 Wall Balls
300 m Row

Oct. 26, 2016

Warm Up:
700 m Row or 600 m Run
4 minute Airdyne

Mobility

2 Rounds with barbell:
5 - Good Mornings
5 - Back Squats
5 - Shoulder Press
5 - Elbow Rotations
5 - RDLs

Strength:
Shoulder Press
Push Press

WOD: 
4 Rounds
12 Push Press (115/80)
12 T2B
500 m Row

Oct. 25, 2016

Warm Up: 
4 Minute Airdyne

3 Rounds:
10 Sit Ups
10 Squats
10 Ring Rows

4 Rounds:
5 Toes 2 Pole
5 Barbell Press
5 Push Ups

Strength:
Rope Climb
Bungee Rope
KB Single Leg Deadlift
KB Suitcase Deadlift

WOD:
5 rounds
12 Deadlifts (185/130)
100 Airdyne Strokes
12 Burpees over the bar
rest 1 minute

Oct 24, 2016

Warm Up:
5 minute Bike/Run

3 rounds:
7 Ring Rows
7 Squats
7 Push Ups
7 Sit Ups

3 rounds:
5 Goblet Squats
10 Walking Lunges w/plate
10 Lateral Lunges

Strength:
4 x 3 High Hang Snatch

WOD:
14 MIN AMRAP
60 Calories Row
50 TTB
40 Wall Balls
30 High Hang Power Snatch
20 C2B

 

Oct. 21, 2016

Warm Up: Rowing

Mobility

Strength
KB Floor Press

2 Rounds
7 KB Swing Russian
5 KB Goblet Squats
3 KB Cleans (each arm)
3 KB American Swings
3 KB Snatches

WOD
25 KB Swing Russian (1.5/1)
20 KB Goblet Squat
10 KB Clean (each arm)
10 KB Swing American
5 KB Snatch (each arm)
10 KB Swing American 
10 KB Clean (each arm)
20 KB Goblet Squat
25 KB Swing Russian

Oct. 20, 2016

Warm Up:
1 min Ski
5 Burpees
10 Sit Ups
10 Ring Rows
3 Scapula Slides
10 Walking Lunges
10 Squats

Mobility

3 rounds
5 KB Goblet Squat w/3 sec hold

2 rounds
10 Ankle Pulses

2 rounds
Barbell only
5 - Good Mornings
5 - Elbow rotations
5 - RDLs
5 - Back Squat
5 - Strict Press
5 - Front Squats

3 rounds
Barbell Only
High Hang Clean Shrug
High Hang Clean Pull
High Hang Muscle Clean
High Hang Power Clean
High Hang Clean

then 3 position High Hang Cleans

WOD
60 - 50 - 40 Airdyne Strokes
21 - 15 - 9 Thrusters
15 - 12 - 9 Calorie Row
15 - 12 - 9 Hang Cleans
12 - 9 - 6 Barbell Facing Burpees
12 - 9 - 6 OVHS

 

Oct. 19, 2016

Warm Up: 
600 m Row or Run
4 min Bike

Mobility

Row 500 & 10 Spiderman elbow touch & reach

Barbell:
5 - Good Mornings
5 - Back Squat
5 - Elbow Rotations
5 - Strict Press
5 - RDLs
5 - Front Squats

Strength: 
Jerk - From Rack
Tall Jerk

WOD:
Split Jerk
3 reps @ 70%
2 reps @ 75%

then

(Go up 5 to 10 each time)
1 @ 80%
1 @ 83%
1 @ 86%
1 @ 89%
1 @ 91%
3 @ 70%

After: Foam Roll & Bar Hang