Saturday, October 1st, 2016

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

 

A) Strength/Skill

Warm Up and Pick Teams

 

B) WOD

Deck of Cards Teams of 4
Hearts- Box Jumps 24/20
Diamonds- Toes to Bar
Spades- Kettlebell Swings 45/35
Clubs- Burpees
Joker #1- 800m Farmers Carry 45/35
Joker #2- Team Walking Lunges

800m Total on the Farmer Carry/200m per person
2 hands on the person in front of you for lunges
work together as a team and communicate

Friday, Sept 29th, 2016

Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Cal Row
10 Pass Throughs

 

A) Strength/Skill

EMOM – 16 Minutes (4 rounds each)
Min 1: 10 Romanian Deadlifts 95/65
Min 2: 8 Weighted V-Ups 45/25
Min 3: 4 HSPU or 8 HR Pushups
Min 4: 25 Dubs or 50 Singles

 

B) WOD

For Time:

“Jackie”

1000m Row
50 Thrusters 45/35
30 Pullups
Coaches: Start athletes in heats if you don’t have enough rowers, please don’t start on pullups and go up.

Thursday, Sept 29th, 2016

Warm Up

2 Rounds NFT of:

:20 Hollow Hold
10 Reverse Lunges
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Power Snatches @ 65%

5 Min EMOM
2 Snatch Pulls @ 75%

 

B) WOD

3 RFT:

400m Run
20 Kettlebell Swings 45/35
15 AMSU
10 Wallballs 20/14

Wednesday, Sept 28th, 2016

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
3 OVH Squats @ 75%

5 Min EMOM
:30 Hold Plank

 

B) WOD

4 Rounds

3:00 Min Amrap Per Round

5 Hang Power Cleans 135/85
5 Burpees
5 Ring Dips

Rest 1:00

Pick up last round where you left off and score total rounds and reps.

Tuesday, Sept 27, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Power Cleans @ 60-65%

3 Min EMOM
2 Clean Pulls @ 75%

 

B) WOD

For Time:

Row 1000m

Then 5 Rounds

10 Sumo Deadlift High Pull 95/65
10 Push Press 95/65

Monday, Sept 26th, 2016

Warm Up

2 Rounds NFT of:

10 Dumbbell Thrusters
10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
5 Back Squat @ 70%

10 Min EMOM
Even Min: 5 Strict Pullups
Odd Min: :30 Hollow Rocks

 

B) WOD

For Time:

100 Double Unders
25 Toes to Bar
25 Deadlifts 185/135
50 Box Jump Overs 24/20

Friday, Sept 23rd, 2016

Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Cal Row
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Hang Power Clean + 1 Hang Squat Clean @ 80%

5 Min EMOM
3 Strict Press @ Mod Weight

 

B) WOD

For Time:

21 Power Cleans, 21 Ring Dips, 400 Meter Run
15 Power Cleans, 15 Ring Dips, 400 Meter Run
9 Power Cleans, 9 Ring Dips, 400 Meter Run

Rx Load: 115/75

Thursday, Sept 22nd, 2016

Warm Up

2 Rounds NFT of:

:20 Hollow Hold
10 Pass Throughs
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Front Squats @ 80%

5 Min EMOM
3 Drop Snatches @ Med Weight

 

B) WOD

For Time:
64 Alternating lunges
32 Abmat sit-ups
16 Pull-ups
48 Alternating lunges
24 Abmat sit-ups
12 Pull-ups
32 Alternating lunges
16 Abmat st-ups
8 Pull-ups
16 Alternating lunges
8 Abmat sit-ups
4 Pull-ups

Wednesday, Sept 21st, 2016

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Power Jerks + 1 Split Jerk @ 80%

5 Min EMOM
5 Strict Pullups

 

B) WOD

3 Rounds:

400 Meter Run
12 Deadlifts (185/135)
21 Box Jumps (24″/20″)