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10/3/2017 – WOD

Strength
Push Press – 8×3 @ 90%
—Do 1 set every 1:15

Conditioning
10 Min AMRAP
5 Ring Muscle-ups (RX+ = 7) OR 7 GI Janes
10 Deadlifts 245/165# (50%)
50 Double Unders
—Rest 1 minute then immediately into…
Ski Erg: 6 Min AMRAP For Total Cals (Teams of 2 or 3)
—Switch every 30 seconds. These should be sprints!

WOD Notes: TD = 4-6 rd / 70-140 cals. DU scale = 75 singles or 25 DU. You may scale # of MU to 2-4 if you can’t link them yet.

Assistance
a) RDL (clean grip) – 6×4 @ 75-77% of DL
b) One Arm High Pulls – 5×10 (same weight as last wk)
c) Hollow Hold (Flutter Kicks + over/under) – 5×1 min
—rest 60 sec between sets

10/2/2017 – WOD

Strength
Back Squat – 8×3 @ 88% (24 reps)
—Do 1 set every 1:15 min. Make a small jump compared to last wk.

Conditioning
4 Rounds For Time
10 DB Burpee Ground to OH 45/30#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
400m Run

WOD Notes: TD = 14-20 min. RC scale = climb with legs both reps to 15/12ft or 6 up/downs each round (stay in a strict plank position & use arms only).

Assistance
a) Strict C2B Pull-ups – Accumulate 80 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×20 sec (heavier than last wk)
—Rest 40 sec between sets

10/1/2017 – WOD

Open Gym: 11-1pm

9/30/2017 – WOD

Conditioning
For Time
30/20 Cal Ski
100 Double Unders
40 DB Snatches 50/35#
30 Pull-ups
400m Sled Drag 70/35#
30 Pull-ups
40 DB Snatches 50/35#
100 Double Unders
30/20 Cal Ski

WOD Notes: TD = 14-20 min. Classes will run heats every 2:30 min with the advanced athletes going first to avoid any backing up on the last ski erg. DU scale = 150 singles or 50 DU. The DB Snatches should feel really light to where you can touch n go most of the reps. PU scale = 15-20 reps or you can do ring rows. You may kip them.

Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×12 (weighted)
b) One Arm Shoulder Press – 4×12 (each arm – heavy)

9/29/2017 – WOD

Strength
Back Squat – 7×4 @ 87% (28 reps)
—Do 1 set every 1:30 min. Use a belt if necessary now.

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (Pegboard) – 9×20 sec (rest 60 sec between)
b) Sandbag Bear Hug Walk – 4×90 sec

9/28/2017 – WOD

Strength
Snatch (full) – 8×2 every 60 sec @ 87% (16 reps)

Conditioning
20 Rounds For Time (Relay Style – with a partner)
4 Dball Over Shoulder 150/100#
20/15 Cal AD Bike (Assault 12/8)

WOD Notes: TD = :45-1:10/round. Each athlete does 10 rounds. Athlete B goes when Athlete A finishes bike. Each round is designed to be a sprint so DO NOT hold back on the bike! Reset monitors each round & make sure Dball/bike are close to each other!

Assistance
a) Bench Press (close-grip) – 4×12 (same as last wk)
b) DB/plate Rear Delt Raises – 4×12 (same last wk)
—Lay on a bench or hinge forward & bring arms out straight. Lower weights down slow.
c) One Arm Farmers Carry – 1x400m (200m each arm – use 25% of DL)
—Use straps if you have them.

9/27/2017 – WOD

Strength
Clean n Jerk – 2 reps every 1:15 for 8 sets @ 85% (16 reps)
—You must squat both reps

Conditioning
5 Rounds For Time
5 Squat Cleans 205/135# (65%)
10 Strict HSPU (2″ deficit)
20/17 Cal Row

WOD Notes: TD = 12-18 min. HSPU scale = less reps strict with no deficit, 10 kipping, 2-3 wall climbs/round, or 10 DB strict presses.

Assistance
a) Bulgarian Split Squats (front rack) – 3×10 each leg (50% of FS)
—rest 60 sec between legs
b) BB Bent-over Rows (supinated grip) – 4×12 (heavy)
c) GHD Sit-ups – 4×15 (tempo 5 sec count down)

9/26/2017 – WOD

Strength
Push Press – 7×4 @ 88-90%
—Do 1 set every 1:30.

Conditioning
For Time
18 Power Snatches 95/65#
20 Bar Facing Burpees
15 Power Snatches 135/95#
20 Bar Facing Burpees
12 Power Snatches 155/105#
20 Bar Facing Burpees
9 Power Snatches 185/115#
20 Bar Facing Burpees

WOD Notes: TD = 11-17 min. To minimize transitions, you don’t have to use clips for the first 2 barbells, but be careful if you’re using the 15# barbell since the collar length is shorter.

Assistance
a) RDL (clean grip) – 5×5 @ 72-75% of DL
b) One Arm High Pulls – 5×8 (same as last wk)
c) Hollow Rock – 8 sets: 45 on / 30 sec rest

9/25/2017 – WOD

Strength
Back Squat – 7×4 @ 85% (28 reps)
—Do 1 set every 1:30 min. Use a belt if necessary now.

Conditioning
3 Rounds For Time
50 Wall Balls 20/14# To 10ft
20 T2B (RX+ = 30)
600m Run

WOD Notes: TD = 16-22 min. Scale the WB reps to 40 if you can’t do 50 unbroken fresh as your largest set. You should be able to do wall balls in 2-3 sets max each round!

Assistance
a) Weighted C2B Pull-ups – Accumulate 70 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets

9/24/2017 – WOD

Open Gym: 11-1pm