WOD

Saturday 9/22/18

  Warmup: 3 rds 10 spider stretches 10 sumo squat to stand 10 PVC dislocates   Mobility: puppy dog, 2 min   Metcon 1: 8 RFT w/partner 5 ring muscle ups 10 DB thrusters 15 box jumps, 30/24″ *Alternate full rds – 18 min cap   6 min rest   Metcon 2: 8 RFT w/partner…

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September 21, 2018

Friday 9/21/18

  Warmup: 3 rds 20 jumping jacks 10 single leg glute bridges (5/side) 10 single leg DB RDL’s (5/side) 10 scap pushups   Mobility: 2 min/side Banded front hip stretch w/knee flexion   Power/strength: every 2:30 x 5 sets Full cleans – 75%x4x2, 80%x3x3   Metcon: 5 RFT 200m med ball run, 20/14lb 100m KB…

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September 20, 2018

Wednesday 9/19/18

  Warmup: 3 rds :30 row – increase pace per set 10 BTN strict presses 10 good mornings   Mobility: partner hanging shoulder stretch, 1 min/partner   Strength: every 3:00 x 5 sets Push presses – 70%x5x2, 75%x5x3   Metcon: 10 RFT 20/18 cal row 50 DU’s *25 min cap

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September 19, 2018

Tuesday 9/18/18

  Warmup: 3 rds 10 scap retraction to face pulls 5 muscle snatches 5 snatch push presses 5 OHS   Mobility: bully band stretch, 2 min/side   Power/strength: every 2:00 x 5 sets 75%x3, 75%x3, 75%x3, 80%x2, 80%x2   Metcon: AMRAP 12 min 3, 6, 9, etc. HSPU x2 KB swings, 24/16kg   Cooldown: 10…

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September 17, 2018

Monday 9/17/18

Warmup: 3 rds 20 running high knees 20 running butt kicks 10 wall squats 10 kips   Mobility: butterfly against wall, 2 min   Strength: every 3:00 x 5 sets 3 back squats @ 82%, 30X1   Metcon: for time 800m run 150 air squats 100 pushups 50 T2B 800m run *27 min cap

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September 17, 2018

Friday 9/14/18

  Warmup: 3 rds :15 side star plank/side 10 banded scap retraction to face pulls 5 muscle cleans 5 front squats 5 strict presses   Mobility: 1 min/side Lax ball shoulder external rotations Lax ball glutes   Power/strength: every 2:00 x 5 sets 3 cleans (full), 75%   Metcon: for time 500m row 75 wall…

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September 13, 2018

Wednesday 9/12/18

  Warmup: 3 rds 20 jumping jacks 10 walking lunges 10 PVC dislocates   Mobility: 1 min/side Lax ball pec/front delt Lax ball lats   Strength: every 3:00 x 5 sets 5 push presses (reset) @ 70%   Metcon: AMRAP 20 min 100 DU’s 20 front rack standing lunges, 115/75lb 20 hand release pushups  …

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September 11, 2018

Monday 9/10/18

Warmup: 3 rds 10 banded side steps/side 10 walking lunges 10 DB single leg RDL’s (5/side) 10 PVC dislocates   Mobility: adductor smash, 1 min/side   Strength: every 3:00 x 4 sets 5 back squats @ 30X1, 78%   Metcon: AMRAP 15 min 250m row 10 SDHP, 95/65lb 250m row 10 pullups   Core: 3…

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September 9, 2018

Friday 9/7/18

  Warmup: 3 rds 10 banded side steps/side 5 jump tucks 5 muscle cleans 5 front squats 5 good mornings   Mobility: squat test w/KB, 2 min   Power/strength: clean (full) 20 min to establish 1RM   Metcon: AMRAP 8 min Cleans (full) @ 90%   Cooldown: 10 min Row @ easy pace

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September 7, 2018

9/5/18

  Warmup: 3 rds 100m jog 10 wall squats 10 PVC dislocates 5 strict pullups   Mobility: high band shoulder stretch, 2 min/side   Strength: push press 15 min to establish 1RM   Metcon: 3 RFT 400m run 25 wall balls, 20/14lb to 10/9ft 15 C2B pullups *15 min cap   Cooldown: 15 min, easy…

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September 5, 2018




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