Friday October 18

Warm Up

3 Rounds

2 (1/2) length plate drag

20 sit Ups

10 Leg Lifts

Skill:

Wall Ball and Box Jump

WOD:

Fight Gone Bad

Wall ball (20 lb, 10 ft target), for reps Sumo deadlift high-pull (75 lb), for reps Box jump (20″), for reps Push press (75 lb), for reps Row, for calories

For total points (count reps + calories) in 3 rounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday October 16

Warm Ups:

50 Wall Balls

Strength:

EMOTM for 12 min

Odd min - 10 Chest to Bar / Ring Push Ups

Even min - 12 Deadlift (315/225)

WOD:

5,000 m Row / 500 Double Unders

Wednesday October 16

Warm Up:

3 Rounds of CINDY

5 pull Ups

10 Push Ups

15 Squats

Skill:

50 Pistols

WOD:

Go for PR

FRAN

21 - 15 - 9

Thrusters

Pull Ups

Quick Paleo Pancake Recipe That is Amazing!

2 Bananas (ripe)

4 eggs

1 teaspoon baking soda

1 teaspoon cinnamon

1 tablespoon coconut butter / butter

1 tablespoon almond butter

1 tablespoon vanilla

ENJOY

Tuesday October15

JWarm Up:

30 Slam Ball

50 Sledge Hammer

40 Slosh Pipe Obliques

40 Double Unders

Skill:

Knees to Elbow / Toes to Bar / kipping

WOD:

30 Pull Ups

2 Lengths Bear Crawl

30 Wall Ball

2 Lengths Bear Crawl

30 Smooth Deadlift High Pulls

2 Lengths Bear Cawl

Monday October 14

Warm Up:

4 Rounds

1 Length Plate Drags

1 Rope Climb

Strength:

3 Rounds of Front Squat

5 Light 

5 Medium

5 Heavy

WOD:

For Time Complete:

100 Weighted Lunges

What's the catch...? (Every Minute on the Minute perform 10 Chest to Bar Push Ups)

Saturday

Partner WOD:

50 m Tire Flip Jump Over

30 KB Swings

50 m Tire Flips Over

30 Weighted Squats

50 m Tire Flip Jump Over

Friday October 11

Skill:

Skin the Cat

Then

20 Perfect Squats

WOD:

30 Power Cleans

Then

3 Rounds of 

250 m Row

10 Pull Ups

10 Pistols

2 Rope Climbs

10 Burpees

Thursday October 9

Strength:

EMOTM: 12 min

3 Squat Snatch

WOD:

AMRAP 16 min

4 Shoulder Rolls

6 Ring Rows

8 jumping Lunges

10 ButterFly St Ups

Wednesday October 9

Strength:

3 Rounds of Steict Press:

5 Light

5 Medium

5 Heavy

WOD:

Buy. In - 30 Tire Flips

Then

3 Rounds of

250 m Row

10 HSPU

Tuesday October 8

Skill:

Rope Climb / Amedexterous

WOD:

5 Clean and Jerks

2 Rope Climbs

4 Clean and Jerks

2 Rope Climb

3 Clean and Jerks

2 Rope Climbs

2 Clean and Jerks

2 Rope Climbs

1 Clean and Jerk

Monday October 7

Skill:

2 Lengths Hand Stand Walk

WOD:

4 Rounds 

2 Laps of Farmers Carry

20 KB Swings

20 KB Push Ups

Friday October 4

Skill:

70 Pistols

WOD:

20 Weighted Pish Ups

30 Box Jumps

40 wall Balls

50 Double Unders

40 Wall Ball

30 Box Jumps

20 Weighted  Push Ups

Thursday October 3

Warm Up:

30 Wall Ball

Then

2 Rounds of

10 Burpee Box Jumps

10 Pistols

Skill:

Plate Drag on 4 Lengths of rubber (Half of Gym)

Med Ball Cleans

WOD: need 15 - 20 mins

5 Rounds of

10 Ring Push Ups

10 Pull Ups

10 Med Ball Cleans

Wednesday October 2

Skill:

30 Sledge Hammer

30 Slosh Pipe Sit Ups

30 Slosh Pipe Obliques

WOD:

Run 1 Mile

3 Rounds

Of CINDY

5 Pull Ups

10 Push Ups

15 Squats

Tuesday October 1

EMOTM 12 min

2  Squat Clean (155/105)

AMRAP Sit Ups

WOD:

400 m Farmers Carry

15 Hand Stand Push Ups

1000 m Row

Monday September 30

Strength:

50 Wall Ball

50 Ring Rows

WOD:

15 min AMRAP

20 Push Ups

15 Kettle Bell Swings

10 Tire Flips

Friday September 27

Skill:

Max Box Jump

WOD:

Swing Sally Up

Back Squat (135/95)

Thursday September 26

Skill:

2000 m Row

WOD:

GRACE 

30 Clean and Jerks

Wednesday September 25

Strength:

Max weighted Pull Up

WOD :

1 mile run

Then

24 Box Jumps (34/30)

Tuesday September 24

Strength:

10 min EMOTM

12 Pistols

WOD:

30 of each of the following

Box Jumps

Toes 2 Bar

Kettle Bell Swings

Wall Ball

Barbell Push Ups

Pull Ups