Friday, September 21, 2018

Saturday, 22 September, 2018

Warm- up

5 rolls of the workout die or athlete's choice

AMRAP 15:00 Minutes

10 Hanging Knee Raises
50 ft Bear Crawl

50 ft = 2 laps

WOD

Partner AMRAP 17:00 Minutes

10 Ground-to-Overheads, 135/95 lbs Partner Carry, 200 m 58 Burpee Over Partners

Break up the work between partners as needed

Thursday, September 20, 2018

Friday, 21 September 2018

Warm-Up

10 PVC PT/ATW
10 Kip Swings
Shoulder Prep

Skill Work

Ring Push-ups : Max Set
A single set of Ring Push-ups for max reps.

"Death By"- Burpee Pull-Ups
With a continously running clock perform: 1 Burpee Pull Up in the first 1 min 2 Burpee Pull Ups in the second 1 min 3 Burpee Pull Ups in the third 1 min
... Continuing this for as long as you are able

WOD

Alt EMOM 12 mins: Split Jerks and Ring Rows
Every 1 min for 12 mins, alternating between: 2 Split Jerks, 80% 1RM 5 Ring Rows

Wednesday, September 19, 2018

Thursday, 20 September 2018

Warm- Up

Coaches Choice

Skill Work

Hang Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD

Jenny

Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45 lbs 20 Back Squats, 45 lbs Run, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Tuesday, September 18, 2018

Wednesday, 19 September 2018

Warm-up

5 rounds NOT for time of: 100 Jump Rope (Singles)s Bear Crawl, 25 yd Run (Backwards), 25 yd Rest 30 secs

Skill Work

Turkish Get Up 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD

6-9-12-9-6 reps, for time of:
Lateral Burpee (Over Barbell) Deadlift, 225/155 lbs Toes-to-bar

Monday, September 17, 2018

Tuesday, 18 September 2018

Warm- Up

5 Rolls of Workout Die or Athlete's Choice

Skill Work

Tabata- Lunges
Tabata- Plank Hold

WOD

15 Min AMRAP with Buy-In

In 15 mins do: Sled Push, 90/50 lbs, 400 ft then in the remaining time, AMRAP of: 5 Push Jerks, 135/85 lbs 10 Wall Balls, 20/14 lbs, 10 ft 15 Kettlebell Swings, 53/35 lbs

Sunday, September 16, 2018

Monday, 17 September, 2018

Warm- Up

x2
10 PVC PT
10 PVC ATW
10 Kip Swings
10 GHD Sit-Ups
2 Wall Walks
1 Lap Hip Openers
1 Lap Butt Kickers
1 Lap High Knees

Skill Work

10:00 Alternating EMOM
Odd: Handstand Hold :20
Even: 10 TTB

WOD
"Case of the Mondays"

5 rounds, 1 min per station, of: Push-up AbMat Sit-up Broad Jump, 6/4 ft Kettlebell Swing, 53/35 lbs Rest Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations

Friday, September 14, 2018

Saturday, 15 September 2018

Warm up
athlete's choice

WOD
In teams of 3
25:00 AMRAP
50 BB facing burpees
60 thrusters (75/55)
50 BB facing burpees
60 thrusters (95/65)
50 BB facing burpees
60 thrusters (115/80)
50 BB facing burpees
60 thrusters (135/95)
50 BB facing burpees
60 thrusters (155/105)