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November 17, 2018 Saturday

Warmup

10 Minute AMRAP - 10 Calorie machine - 10 Samson Lunges - 10 Alt. Glute Bridges - 10 Banded Good Mornings - 10 Ring Rows - 5 Burpee Broad Jumps - 1 Wall Walk Mobility: Pike Stretch 30s e/s Lying Lumbar Stretch 30s e/s Achilles/Ankle Stretch 30s e/s Childs Pose 30s TIME CAP - 15 MINUTES

Partner WOD

In Teams of 2 For Time: 100 Calorie Bike / Ski 10 Legless Rope Climbs 30 Synchronised Bar Over Burpees 50 Deadlifts (125/85) 70 TTB 90 Wall Balls (14/9) 110 Alternating Box Jump Overs 90 Wall Balls (14/9) 70 TTB 50 Deadlifts 30 Synchronised Bar Over Burpees 10 Legless Rope Climbs 100 Calorie Bike / Ski If you Ski'd at the beginning, then row at the end and vice versa. TIME CAP - 45 Minutes Including Prep and Warmup


November 16, 2018 Friday

Warmup

9 Minute AMRAP - 200m Run - 10 Samson Lunges - 10 Ring Rows - 10 Banded Good Mornings - 10 Glute Bridges - 10 Jumping Squats - 2 HSPU / Negatives MOBILITY: Front Rack Stretch 30s e/s OH Plate Squat Hold 30s Pigeon Stretch 30s e/s Child Pose 30s e/s TIME CAP - 15 Minutes

Stamina Squatting

Barbell loaded at 72% of front squat 1RM for both lifts Spend 5 - 7 minutes warming up to workout weight TIME CAP - 20 Minutes

Conditioning

AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (42.5/30) In Time Remaining… Max Rounds: 5 Chest to Bar Pull-ups 7 Kipping Handstand Push-ups 21 Air Squats Time CAP - 25 Minutes Including Prep


November 15, 2018 Thursday

Warmup

10 Minute AMRAP - 10 calorie machine - 20 Double unders / Skips - 10 Samson lunges - 10 Glute bridges - 5 crab twists - 5 push up to DD - 5 Hollow rocks - 20s handstand hold Specific Mobility: S/A Banded shoulder extension 30s e/s Pigeon Stretch 30s e/s Couch stretch 30s e/s 10 x slow cat-cows TIME CAP - 15 Minutes Including Prep

Aerobic Conditioning

Each round alternate between 800m row and 600m ski Spend 5-7 Minutes warming up the movements to workout weight After workout, spend 5 - 7 minutes warming down / stretching / foam rolling any tight areas TIME CAP - 45 Minutes Including Prep


November 14, 2018 Wednesday

Warmup

9 Minute AMRAP - 30s Machine - 3 Inchworms - 5 Ring Face Pulls - 7 HOG Push Ups - 9 Squats - 10 Alt. S/L Glute Bridges - 10 Banded Good Mornings - Wall Walk into 30s HSH Mobility: Childs Pose 30s Banded Lat Stretch 30s e/s OH Plate Squat Hold 30s Barbell Warmup: 5 x snatch deadlift 5 x snatch high pull 5 x power snatch 5 x overhead squat 5 x snatch balance 3 x squat snatch TIME CAP - 15 Minutes

Snatch Complex

5 Sets: 1 Hang Power Snatch + 3 Hang Squat Snatch Build to a Moderate Set Scaled Option: 5 Sets: 4 Hang Power Snatch Perform a set every 2 minutes Spend 5 Minutes Warming Up TIME CAP - 15 Minutes Including Prep

Conditioning

AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (50/35) 4 Burpee Box Jump Overs (24/20) Rest 5 Mins AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (60/42.5) 4 Burpee Box Jump Overs (24/20) If short on time, reduce all intervals including rest periods to 4 minutes Time Cap - 30 Mins Including Prep


November 13, 2018 Tuesday

Warmup

10 Minute AMRAP - 50 Double Unders / 75 Skips - 10 Ring Rows - 5 Ring Dips - 10 Lunge with rotation - 5 Push up 2 DD - 10 Scorpions - 3 HSPU / 1 Wall Walk Then: 3 Ring YTW Then, Mobility: Handcuff Stretch 30s Banded tricep extension 30s e/s Sphinx stretch 30s Time Cap - 17 Minutes

Strict Gymnastics

Scaled Version (Sub in scale movements as appropriate) 12 Minute AMRAP: 2 Strict Pull Ups + 2 Strict Ring Dips 2 Wall Walks 16 Alternating Pistol Scale (e.g. to pistol to box, using a heel under plate, using counter balance etc.) 2 Wall Walks Time Cap - 17 Minutes Including Prep

Conditioning

Scales 1 Ring MU = 1 Pull up + 1 Ring Dip 1 HSPU = 1 Box HSPU = 1 HOG Push Up Time Cap - 25 Minutes Including Prep


November 12, 2018 Monday

Warmup

10 Minute AMRAP: 10 REPS OF THE FOLLOWING - Calorie Machine - Walking Lunges - HOG Press Ups - Jumping Squats - Glute Bridges - Banded Good Mornings 2 Wall walks at the end of each round Mobility: Pigeon Stretch 30s e/s Pike Stretch 30s e/s Shoulder extension 30s Barbell Warmup: 5 x snatch deadlift 5 x snatch pulls 5 x snatch high pulls 5 x snatch push press 5 x power snatch TIME CAP - 18 Minutes

Strength

Perform each set EMOM style Spend 5 - 7 Minutes building to first weight TIME CAP - 18 Minutes including prep

Conditioning

TIME CAP - 22 Minutes Including Prep


November 10, 2018 Saturday

Warm Up

200m Run Then 30s of: Quad Stretch Solider Kicks Knuckle Drags Crab Walk Inchworm Spiderman Walk Glute Bride with 2s Hold Scorpions Push up 2 Down Dog Duck Walk Banded Walks e/s Side Lunges Specific Mobility: Childs Pose 30s Scorpion with Chest Stretch 30s e/s Lying Lumbar Rotation 30s e/s Barbell Warmup: 5 x Hang Clean Pulls 5 x Hang Clean High Pulls 5 x Hang Power Clean 5 x Front Squat 5 x Thrusters 5 x Hang Snatch Pull 5 x High Hang Snatch Pull 5 x Hang Power Snatch Time Cap - 20 Minutes

PARTNER WOD

IN PAIRS 800m Run with Plate (20/15) 50 Power Snatches (50/35) 60 Pull Ups 600m Run With Plate 50 Thrusters (60/42.5) 40 C2B Pull Ups 400m Run with Plate 50 Squat Cleans (70/50) 20 Bar Muscle Ups All Runs Performed Together TIME CAP - 40 Minutes Including Prep


November 09, 2018 Friday

Warm Up

1 Minute Machine Then, 30s of: Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Cradle Stretch Samson Lunges Spidermans Inch worm 3 Air Squats + Broad Jump Cook Hip Thrusts KB Curtsey Squats Duck Walk Specific Warm Up: Couch Stretch - 30s E/S Weighted Ankle Mobility - 30s E/S Banded Front Rack Stretch - 30s e/s Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Push Press 5 Front Squats 5 Romanian Deadlifts TIME CAP - 20 MINUTES

Strength

70% of Front Squat 1RM for both lifts Time cap - 20 Minutes including prep

Conditioning

For Time: 21-18-15-12: Row Calories Bike Calories 30 DB Burpee Box Step-Overs (22.5’s/15’s) 12-15-18-21: Row Calories Bike Calories (Females: 18-15-12-9 and 9-12-15-18) Time Cap - 20 Minutes including prep


November 08, 2018 Thursday

Warmup

5 Minute AMRAP 10 Calorie Machine 3 Burpees 5 Ring Rows 7 Push Ups 9 Walking Lunges Then 30s of: Walking Quad Stretch Knuckle Drags Inchworm Samson Lunges Solider Kicks Wall Walks Push up 2 Down Dog Glute Bridges Scorpions Specific Mobility Goblet Squat 30s e/s Banded Shoulder Extension 30s e/s Pigeon Stretch 30s e/s TIME CAP - 20 Minutes

Gymnastic Conditioning

RX: Alternating EMOM X 12 1. 20 Pistol Squats 2. 15 Superman Rocks 3. 1 HEAVY Turkish Getup e/s Intermediate Alternating EMOM X 12 1. 12 Pistol Squats 2. 10 Superman Rocks 3. 1-2 Turkish Getup e/s focusing on technique Beginner: Alternating EMOM x 12 1. Pistol Scale AMRAP 2. TTB Scale AMRAP 3. Turkish getup Practice TIME CAP - 20 Minutes including Prep

Conditioning

For Time: 18-15-12 Thrusters (60/42.5) 15-12-9 Ring Muscle Ups 12-9-6 Bar Over Burpees TIME CAP - 20 Minutes (Including Prep)


November 07, 2018 Wednesday

Warmup

General Warm Up 200m Run :30 Seconds Quad Stretch Knuckle Drags Push-up to Down Dog Side Lunge Active Spiderman Glute Bridges Active Samson Walkout Press Ups Crab Twists 3 Squats + Broad Jump Shoulder Roll Outs Duck Walk 3 x Wall walks With 10 Sec Hold Specific Mobility Scorpion w/chest stretch - 30 secs e/s Banded Shoulder Extension - 30 secs Pike Stretch 30s Calf Stretch on Pole 30s e/s Barbell Warm Up 5 x Snatch Grip Deadlifts 5 x Snatch Pulls 5 x Snatch High Pulls 5 x Snatch Grip Push Press 5 x Power Snatch TIME CAP - 20 MINUTES

Power Snatch Ladder

On the 0:00 – 10 Power Snatches (50/37.5) On the 2:00 – 8 Power Snatches (60/42.5) On the 4:00 – 6 Power Snatches (75/50) On the 6:00 – 4 Power Snatches (82.5/60) On the 8:00 – 2 Power Snatches (92.5/65) Time Cap - 15 Minutes including prep

Conditioning

7 Rounds, On the 3:00 400 Meter Run 12 Toes to Bar Score is slowest round If short on time - Reduce number of rounds Time Cap - 25 Minutes Including Prep


November 06, 2018 Tuesday

Warmup

1 Minute Machine 5 Minute AMRAP: 2 Wall Walks 5 Burpees 7 HOG 9 Jumping Squats Then 30s of: Walking quad stretch knuckle drags Knees 2 chest Inchworm Spiderman Walks Scorpions Ring Rows Ring Dips Hollow Rocks Specific Mobility: Childs Pose 30s Couch Stretch 30s e/s Forearm Stretch 30s Barbell Warm up: 5 x Stiff leg deadlift 5 x Clean pull 5 x Clean high pull 5 x Muscle clean 5 x Hang Power Clean TIME CAP - 20 Minutes

Gymnastics

RX: A) 5 Rounds Not for Time: 1 L-Sit Rope Climb 12 Strict Handstand Push-ups B) AMRAP 6: 3 Strict Weighted Pull Ups (20/10) 5 Strict Weighted Ring Dips (15/10) Intermediate: AMRAP 5: 3 Strict Chest to Bar Pull-Ups 5 Strict Handstand Push-ups AMRAP 5: 5 Strict Ring Dips 7 Horizontal Ring Rows TIME CAP - 15 Minutes Including Prep

Conditioning

In any Remaining Time: CORE: Max 4 Rounds 10 KB Windmills 45s Side Plank e/s TIME CAP - 25 Minutes Including Prep