11/07/2017

Buy In: 6min: 10 inchworm+pushup, 10 crab rocks, 10 primal pulls, 30 sec HS hold with alt shoulder taps
Skill: Split Jerk: 5 x 5 building to a tough 5
WOD: 5 rounds for time:
12 burpee box jump overs
12 pull ups
*15 min time cap

11/06/2017

Buy In: 2 rounds: 20 skips, 10 PVC shoulder pass thru, 20 banded resistance PVC OHS, 10/side jack sparrows
Skill: Back Squats: 5min EMOM 5 back squats (aim for 65%) 
WOD: Partner 500m Row’s:
Each partner completes 4 sets of 500m row.  While partner A rows, Partner B must accumulate 60sec of plank. Score = total time.

11/04/2017

Buy In: 3 sets: 5 wall angels, 5 cat/cow, 5 hollow rocks, 5 jump squats

Skill: review WOD movements and get set up

WOD: Partner Holleyman: * alternating rounds with your partner:
30 Rounds:
5 Wall Balls
3 HSPU
1 Power Clean (185/125) * choose a challenging weight for you*

Cash out: work out MU progressions from last week!

11/03/2017

Buy In: Coach lead dynamics + 15 banded GM, 10 cat/cow, 5 wall walks
Skill:
A. Good Mornings (light):  5-7 reps x 4 sets; 1 min rest. 

B1. Farmer Carry Walk: 2 lengths of gym; 30 sec rest
B2. Ring rows, 6-9 tough pulls x 5 sets; 30 sec rest.

WOD: 4 sets, 30 sec on, 30 sec rest, alternating:
KB/DB Snatch
Sit ups
Pistol Squats
Rope Climb / ring rows

11/02/2017

Buy In (20min):
4 sets, alternate every 15 sec:front plank, side plank L, side plank R, hollow rock hold. THEN:
1st: 20 banded air squats + *accessory
2nd: 15 back squats (BS) + *accessory
3rd: 10 weighted BS (30%) + *accessory
4th: 5 weighted BS (50%) + *accessory
5th: 20 widow maker BS *5# heavier than last (apx 65%)
*accessory 5/side banded side squat, 10 bird-dog, 5 burpees

Skill: review WOD movements

WOD: 20min AMRAP (135/95)
7 Deadlifts
7 Hang Power cleans
7 S2OH
21 Wall Balls
42 DU

11/01/2017

Buy In: 4 sets alternate every 15 sec: Jump jacks, Air squats, Mnt climbers, Superman

Skill: Power Snatch : 5 x 5 building up to 80% focus on TECHNIQUE

WOD: For Time:
1km Row
21-15-9
DB thrusters
Pull ups
*stagger heats 5 min apart

Cash Out: PLANK CHALLENGE: Tabata Plank: 8 sets, 20 sec plank, 10 sec rest (mix up however you like!) 

10/31/2017

Buy In: 6min: 8 banded W pull aparts, 8 scap pushups, 8 ring rows, 30 skips

Skill: Bench Press: 3-2-2-1-1-1 Build to a 1RM

WOD: 5 rounds for time:
10 TTB
10 Box Jumps
200m Run

10/30/2017

Buy In: 20min to warm up and complete your widow maker back squat 

1st: 20 banded air squats + *accessory
2nd: 15 back squats (BS) + *accessory
3rd: 10 weighted BS (30%) + *accessory
4th: 5 weighted BS (50%) + *accessory
5th: 20 widow maker BS *5# heavier than last time (apx 62.5%)
*accessory:  5/side glute bridges, 10 lunges with, 5/side single leg box jumps

Skill: Front Squats: 3 set 10 at 70% of widow maker weight every  2 min.

WOD: For Time: 30-20-10
KBS
lateral KB hop burpees
*10min time cap

10/28/2017

HALLOWEEN FUN!

WOD: For time, 31 reps (each) of the following, 1 partner working at a time:
1. Row for cal
2. Goblet squats
3. Pike Pushups
4. Wall balls
5. Stationary lunges
6. Burpees to a plate
7. KB swings
8. Box Jumps
9. Pull ups
10. Backward skips

10/27/2017

Buy In: 3 sets: 3 wall walk ups, 4/side child pose scap retracts, 5 banded lat pull downs
Skill: 3 x 12 push press aim to go unbroken, start at 60% *every 3 min
WOD:
7 min AMRAP
5 Toes to Bar
7 Pushups
9 Airsquats

5 min rest

7 min AMRAP
10 step ups
10 russian KB swings
10 renegade rows (5/side)