October, 2016

MONDAY, 10/31/2016

STRENGTH Back Squats 12min E2MOM 0-2 5x 60% 2-4 3x 70% 4-6 2x 80% 6-8 3RM 8-10 3x -10lbs 10-12 3x -20lbs   WOD 15min AMRAP 10-20-30-40-50-60-70 etc. Double-unders 1-2-3-4-5-6-7 etc. Chest to Bar

FRIDAY, 10/28/2016

STRENGTH Snatch 12min E2MOM x3 Snatch (full squat) @ 70%   WOD 3 Rounds 15 Cal Row 15 WallBalls (20/14) rest 1 min 3 Rounds 15 Cal Row 10 WallBalls rest 1 min 3 Rounds 15 Cal Row 5 Wall Balls

THURSDAY, 10/27/2016

Mobility/Make-Up 2min Ea. Side Banded Pigeon 2min Ea. Side Banded Couch 2min Ea. Side Lat Smash w/Foam Roller 2min Ea. Side Psoas Smash w/KB   WOD 3 Rounds 3min AMRAP 12 Ring Dips Max Calorie Row Rest 1 Minutes 3min AMRAP 12 Ring Dips Max Double Unders Rest 1 Minutes  

WEDNESDAY, 10/26/2016

STRENGTH 4 Rounds Sled Push Down and Back (2×45/2×25) Farmers Carry 400m (24/16) rest 2 min   WOD 12min AMRAP 30 Overhead Squats (95/65) 20 Pull Ups 10 Box-jumps (24/20)

TUESDAY, 10/25/2016

10min EMOM Min 1 – 5-10 Strict Ring Pull-Ups Min 2 – 20-40 U/B D/Us If you fail before you get to your number then start over till you get it but stop with 10sec to rest before the next min OR 8 x 200m Sprints rest 2 min between *PICK THE ONE THAT IS YOURREAD MORE

MONDAY, 10/24/2016

Back Squats 10min EMOM x6 Back Squats from the ground (135/95) (comp 155/105)   4min AMRAP 500 M Row 10 Burpees 20 T2B 30 S2O (115/75) 40 KBS (24/16) 50 DU Rest 3 Min 6min AMRAP same Rest 3 Min Do it for Time   *NO YOGA TONIGHT*   BACK ON SCHEDULE NEXT WEEK!!

FRIDAY, 10/21/2016

STRENGTH Snatch 1RM 60% x 5 70% x 4 80% x 3 90% x 2 100%+ x 1   WOD 15MIN AMRAP 15 WallBalls (20/14) 10 Burpee BJ Overs 5 Power Snatch (115/75)    

THURSDAY, 10/20/2016

Mobility/Make up 3min Ea. Side Banded Hamstring stretch (middle, left, right) 2×10 T spine rotation 3min Frog Stretch on wall w/band 4min Freestyle   WOD For Time 50 Cal Row 40 SlamBalls (20/15) 30 KBS (24/16) 20 Front Squats (155/105) 30 KBS 40 SlamBalls 50 Cal Row

WEDNESDAY, 10/19/2016

STRENGTH Clean 1RM 60% x 5 70% x4 80% x 3 90% x 2 100%+ x 1   WOD For Time 3 Rounds 5 Strict Pull Ups 10 Push Ups 15 Squats 2 Rounds 10 Chest to Bar Pull Ups 15 Handstand Push Ups 20 Squats 1 Round 15 Bar Muscle Ups 20 Ring DipsREAD MORE

TUESDAY, 10/18/2016

Skill Practice 12min EMOM Minute 1: Max Wall Balls Minute 2: Max Distance Handstand Walk or HS Hold Minute 3: Rest Or Endurance 8 Rounds Run 400m Rest 1 minute *Faster then wod pace but not all out effort   WOD “Helen” 3 Rounds 400m Run 21 KBS (24/16) 12 Pull-Ups

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