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

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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


Oct. 18, 2016

Warm Up:
1 Min Ski
1 Min Bike
3 Min Row 

7 Ring Rows
7 Squats
7 Push Ups

Mobility / Foam Roll

2 Rounds with barbell:
5 - Good Mornings
5 - Back Squats
5 - Elbow Rotations
5 - Strict Press
5 - RDL
5 - Front Squats

Strength:
Front Squats
12 Min to find 1 Rep Max

WOD:
EMOM for 12 Min
10 RDLs (35% of 1RM)
10 to 20 GHD Sit Ups
30 to 50 DUs

Cash Out:
5 Min Row Recovery
Hamstring Smash on Box

Oct. 17, 2016

Warm Up:
4 Min Bike
4 Min Row

Mobility

3 Rounds:
5 Push Ups
10 Sit Ups
10 GHD Hip Ext

then

10 Slow Squats
10 Warrior Squats with Barbell
5 Good Mornings
5 Back Squats/Snatch Grip Presses/OVHS

3 Rounds:
1 OVHS + 2 Snatch Balance

3 Rounds:
5 High Hang Snatch Pulls
:30 sec rest

Strength: 10 minutes
Snatch

3 Rounds:
1 min Max Calories
1 min Max KB Swings
1 min Max Bar Facing Burpees
1 Min Rest