Friday, 8 November WOD

Warm Up:

400m Run

High Knees/Butt Kickers

Spider Man Stretch

10 Air Squats

10 Lunges

10 Pull-ups

10 Push-ups

Strength:

Row Intervals 14 minutes

20 seconds hard pace

40 seconds easy pace

Metcon:

AMRAP in 5 minutes of:

Snatch 95/65 lbs

then

AMRAP in 9 minutes of:

5 Shoulder to Overhead 95/65 lbs

5 Toes to Bar

5 Jumping Pull-ups / Pull-ups / Muscle-ups (athletes choice)

Open 20.5 at 1730!!

Thursday, 7 November WOD

Warm Up:

400m Run

10 Air Squats

10 Alternating Forward Lunges

10 Alternating Kosak Lunges

10 Air Squats

Butt kickers / High Knees

Strength:

Front/Back Squats EMOM for 8 Mins

3 Front Squats and 6 Back Squats, (athlete picks challenging load)

then

Find you 3 Rep max weighted pull-up

Metcon:

AMRAP in 15 mins of:

9 Deadlifts, 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps, 24/20 in

Record your score for this work out on beyond the white board.

Tuesday, 5 November WOD

Warm Up:

400m Run

PVC Shoulders

10 Muscle Snatch

10 Overhead Squats

10 Snatch Balance

Strength:

Power Snatch-Overhead Squat-Behind the Neck Snatch Push Press

1-1-1 x 5

10 GHD sit-ups between sets

Metcon: Benchmark “Helen”

3 rounds for time of:

400m Run

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

Monday, 4 November WOD

Warm Up:

500m Row

2 rounds for quality:

10 Good Mornings

10 Empty Bar Deadlifts

High knees 25 ft

Butt kickers 25 ft

Strength:

Deadlift

1 set of 21 at 100% of your 1 rep clean

1 set of 15 at 120% of your 1 rep clean

1 set of 9 at 150% of your 1 rep clean

(rest as needed between sets)

Metcon:

AMRAP 12 mins of:

36 Double Unders

12 Sumo deadlift hi-pull, 95/65 lbs

12 Dumbbell Push Press, 50/35 lbs

Saturday, 2 November WOD

Show up early to warm up

Workouts will begin at 0800

For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

Friday, 1 November WOD

Warm Up:

400m Run

15 Air Squats

Couch Stretch x 60-90 seconds per side

Calf Stretch x 60-90 seconds per side

15 Air Squats

400m Run

Strength:

Snatch

5 sets of 3

Beginners work on technique

Advanced work up in weight each set

Metcon:

4 rounds for time of:

10 Burpees

15 Pull-ups

20 Double Unders