September 29, 2017

Warmup
500m Row 
Squat Therapy 
1:00m Plank
4 Dive Bombers

Skill
2 Push Jerks + 1 Split Jerk from rack 

WOD
7 Rds
200m Run 
12 Hang Cleans 75/55
7 pullups 


 

September 28, 2017

Warmup
500m Row
Squat Therapy

4 Dive Bombers
Skin the Cat

Foam Roll

Skill
20 Min EMOM
Minute 1 - 200/175m Row
Minute 2 - 20 Hollow Rocks 
Minute 3 - 15/12 cals on AB
Minute 4 - 15 HR Pushups
Minute 5  - down and back x 2 

WOD
3 Rds
20 Backsquats 95/65

20 S2O 

September 27, 2017

Warmup
400m Run 
Squat Therapy
1:00m Plank
30 GHD Situps 


Partner WOD - filthy fifty duo

2 Rds 
50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots...

September 26, 2017

Warmup
500m Row
Pushup Complex
Good Mornings
Skin the Cat
Foam Roll

Skill
10 Min EMOM
2 Power Cleans + 1 Jerk 

WOD
15 Min AMRAP
55 Power Snatches 95/65
55 Pullups

55 T2B
55 HSPU / Seated DB Press

September 25, 2017

Warmup
500m Row 
4 Dive Bombers
Squat Therapy
1:00m Plank

Skill
1 RM Backsquat 

WOD - Challenge WOD 
20 Min AMRAP
5 Bar Facing Burpees
10 Deadlifts 185/115
15 Wallballs 
20 Abmat Situps 
25 Air Squats
50 Single Unders

Hey guys our RP challenge starts tomorrow. Good Lu...

September 22, 2017

Warmup
400m Run 
Squat Therapy
15 Chin Ups 
30 GHD Situps
Foam Roll


WOD
Friday Chipper
(0:00-10:00)
800m Run
Max Clean and Jerks 135/95
(10:00-15:00)
400m Run
Max Snatches 135/95
(15:00-18:00)
Max Thrusters 135/95
rest 2 minutes

(20:00-25:00) 
500m Row 
Max snatc...

September 21, 2017


Warmup
400m Run
10 Chin Ups
Foam Roll
30 GHD Situps 

Skill
10 min EMOM
1 Power Clean 
1 Squat Clean 
1 hang Squat Clean 
1 Jerk 
increase weight each minute 

WOD
21-18-15-12-9-6-3
Hang Cleans 75/55
Push press

 



WOD 

September 20, 2017

Warmup

500m Row
1:00m PLank
30 GHD Back Extension 

100 Single Unders
Foam Roll

Skill
4 rds 
25 Hollow Rocks 
12 Strict Pullups 
20 Supermans
12 Ring Dips 

WOD
14 Min AMRAP
2,4,6,8 etc.. 
Alt DB Snatch 50/35
DB Lunge 
abmat Situps 

September 18, 2017

Warmup
400m Run
Squat Therapy
1:00m Plank
30 GHD Situps
Foam Roll

Skill
From Rack 
3 Front Squats + 1 Split Jerk
Build 

WOD

2 Rds
30 Calories Row

20 Deadlift 225/135
30 Box Jumps 30/24
20 Cals on AB

September 17, 2017

Warmup
500m row
Squat Therapy
4 Dive Bombers
Skin The Cat

Skill
EMOM for 21 minutes, alternating exercises:

Minute 1- 1 legless rope climb

Minute 2- 30 meter handstand walk (:30 secs in HS position)

Minute 3- 50 double unders

WOD
7 Min AMRAP

7 Front Squats, 95/66
7 Burpees...

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