Tuesday, Oct. 16th, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham Strings/Glutes/Back

Ladder Drills
One Foot
Two Feet
Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip
Handwalk

Pistol Practice
5x5each Band/Rig assisted

Strength/Skill

Sn Grip Deadlift
5×5@100-110% of best Snatch

Super Set with 5 HSPU

Metcon

21min Time Cap

50 Cal Row
50 Pull Ups
50 DU
50 Push Ups
50 Wall Balls 20/14lbs

 

 

Monday, Oct. 15th, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Glutes/Quads/IT Band

Stretch
Couch Stretch(quad)
Bent Ham Stretch
Calf Stretch
10 Plate Squats
10(5each) Single Arm KB Swing

Depth Jumps
5RNDS
5 Box Depth Jump

Strength

Back Squat
Build to a Hvy 5
Take 5-6 sets to build to a hvy set of 5

Metcon

3rnds For Time

400m Run
5 Pwr Sn 115/75
3 Rope Climbs

 

 

Friday, Oct. 12th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

10 Band Pass Throughs
Banded Lat Stretch
Bent Shoulder Stretch
Calf Stretch
Straight Leg Swing
Air Squat

3×5 Single Leg Squat(pistols)
Scale-Use Band off the rig

Skill

Rope Climb Practice
Warm Up then….
Complete as many rope climbs as possible in 6min

*Two People per rope. Run in two heats if necessary

Metcon

For Time

Every 5 Min for 20 min
400m Run
10 Weighted Crunches 45/25
5 DB Squat Jumps

Wednesday, Oct. 10th, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham String/Glutes

Ladder Drills
One Foot
Two Feet
Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip
Handwalk

Lat High Knee 5 Hurdle Drill

10 Rnds

Strength

5rnds
5 Neg Pull Up
5 Tempo Pendlay Row
5 Ring Dips/Neg Ring Dip

Metcon

4rnds For Time

400m Run
5 HSPU
5 Pwr Cl 95/65lbs

Tuesday, Oct. 9th, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham Strings/Glutes/Back

Stretch
Pass Throughs
Kneeling Quad Stretch
Seated Ham Stretch
Bow Bend
Door Stretch
Bent Shoulder Stretch
KB Swing
Plate Squat

Strength/Skill

Deadlift
5×5@100-110% of best Clean

Super Set with DB Curl+Press 5x5each

Metcon

5rnds For Time

10 T2B
20 AMSU
20/14 Cal Row

 

 

 

 

Monday, Oct. 8th, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Glutes/Quads/IT Band
Line Drill
High Knee
Butt Kickers
Spiderman Lunge
Side Lunge
Power Skip-Down/Back

5 Rnds
KB Swing-5@AHAP
Single Leg Plate Hop-5 each

Strength

Pause Front Squat
Build to a Hvy 3

Metcon

12min Amrap

15 HR Push Up
10 Push Press 95/65
5 Power Snatch 95/65

 

 

Saturday, Oct. 6th, 2018

 

Warm UP

Foam Roll

Ladder Drills
One Foot
Two Feet
Knee Tuck Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip

Strength

Prep For WOD

Metcon

Lisa’s Diaper WOD!

Partner WOD

*one person completes a round while the other rests

“SUPER CINDY”

20 Min Amrap

5 Pull Ups
10 Burpees
15 Squat Jumps

 

 

Friday, Oct. 5th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

10 sec Calf Stretch
10 Bow Bend
10 sec Quad Stretch
10 Pass Throughs
10 KB swings
5 Box Jumps

Strength

Back Squat
Build to a Heavy 3
**Goal 90% of best

Metcon

For Time

2000m Row
50 AMSU
25 USSR KB Swing 45/35
10 Pwr Cl 135/95

**Two heats in bigger classes