10/2

1. Active Recovery: spend 20-30 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

3. Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc) 

10/1

Weakness:

Option A. 10 Minutes to Practice Bar MU

Option B. 10 Minutes to Practice Ring MU and/or progressions

Snatch Supplement: Drop Snatch, work up to a heavy single

Strength: 

A. 4 x 3 Strict Press @80%

B. 1 x Max Effort Push Press @ 80%1 RM Strict Press

Partner WOD, each completes 6 rounds: 

3 deadlifts 295#/175#

9 burpee pull-ups (chest-to-bar)

*Resting partner holds a front rack position with barbell (155#, 115#). No racks allowed, if partner drops bar the other must stop until they hold it again

Cooldown: 1K Row + 10 minutes of Overhead mobility and lat work 

9/30

Weakness: 10 Minutes to work on HS walks, L-sit to HS, and HS holds (against wall or free standing)

Strength: 3 Rep Pause Back Squat (percentages off your 1RM)

5 sets (60,65,70,75,75 percent)

WOD

'Holleyman', 30 Rounds

5 Wallballs 20#/14#

3 HSPU

1 Power Clean 225#/155# Mod1: 185#/135# Mod2: 155#/95#

Rest 10 Minutes, then:

EMOM for 10 Minutes:

3 Power Snatches 135#/95# Mod1: 115#/75#

Rest 5 Minutes, then:

4 x ME Plank Hold w/ 45#/25# on back

*rest 1 Minute between sets

Mobility: hips and foam roll/mash IT band, glutes, and hamstrings

9/28

Weakness: 10 Minutes of weakness work

Strong'ness': 10 minutes to work on something you are good at

Every 90 seconds for 12 Minutes:

1 Clean + 1 Push Jerk, adding weight working to a heavy set

Speed: EMOM for 8 Minutes: shuttle sprint (5 yards out/back, 10 yards out/back)

WOD: 

A. 400 M Run

B. 3 Rds: 6 OHS 115#/75#, 6 burpees

C. 400 M Run

D. 3 Rds: 10 KB Swings 70#/53#, 10 Box Jumps 24"/20"

E. 400 M Run

9/27

Weakness:

15 Minutes working on the posted muscle-up progressions

Skill: 12 Minutes to work up to a heavy double (2 rep) split jerk with perfect technique 

Snatch Supplement: 5 x 5 Snatch Grip Deadlift: percentages off 1 RM snatch (80,90,100,110,120)

WOD: If you are not working out tomorrow, do Saturday's WOD. If you are working out tomorrow:

6 Rounds

A. 30 seconds Max Ring Dips

30 seconds Rest

B. 30 seconds Max Shoulder-to-Overhead 145#/105# 

30 Seconds Rest 

C. 30 Seconds Max Cal Airdyne

30 Seconds Rest

Cooldown: 10 Min Row

3 Rounds NFT: 10 Good Mornings, 1 Min Hollow Rock Hold

9/26

Weakness:

5 x 3 High Hang Squat Clean (emphasize speed, not weight)

Strength: Every 90 seconds for 12 Minutes: 3 Front Squats

sets 1-3: 65% 1 RM FS

4-6: 70%

7-8: 75%

WOD: 

If you have a partner: 15 Min AMRAP:

Partner A: Row for Calories 20/15

Partner B: 20 Push-ups

*first one done rests, then switch

If alone: 15 Min AMRAP:

20 Calorie Row with 1:1 work/rest; during rest period complete 20 push-ups  

Core: 3 Rounds NFT

15 V-ups

30 second superman hold

9/25

Skill: 15 Minutes of Running skill and drills (reference CrossFit Endurance)

Active recovery: 15-20 mintues swimming, biking, rowing, airdyne, running with goeal of 70-80% output (120-150BPM Heart rate)

Mobility: 30 Minutes- 1 hour prioritizing trouble spots

Self education: 30-45 minutes researching technique and efficiency and anything else relevant to CrossFit or Strength and Conditioning (CF endurance, Gymnastics WOD, mobility WOD, CrossFit Journal, project mayhem on youtube, etc)