10/10

Warm-up: 2 Rounds

10 Jumping squats

10 Burpee broad jumps

Speed: EMOM for 8 minutes: 40 yard sprint 

Strength 1: Every 60 seconds for 8 Minutes: 3 Front Squats

sets 1-3: 65% 1 RM FS

4-6: 70%

7-8: 75%

Strength 2:

Push Press: 2-2-2-2-2

Push Jerk or Split Jerk: 2-2-2-2-2

*Objective is to increase weight with every set, from the first set of push press to the last set of jerks. Be Smart and Strategic!

WOD: 3 Rounds, 2 Minute AMRAP

5 Front Squats 135#/95#

20 DU

* Rest 1 Minute between Rounds

* Goal is 3 Rounds per AMRAP

Core: Accumulate 3 Min L-sit hold plus 1 minute Hollow Rock hold. Every time you break you must do 3 K2E (Knees must touch elbows!)

10/9

1. Active Recovery: spend 30-45 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) 

10/8

Warm-up:

400 M run

Shoulder exercise sequence with band (posted as a link on resources page)

Skill: 5 sets of 3 position squat snatch @ 75% 1RM

Strength 1:

Press: 3-3-3-3-3 @85% 1RM

WOD: 

Sprint Chipper 

21 KB Swings 70#/53#

15 DB Thrusters 40#/25#

9 burpee-over-the-box jumps (feet may land on top of box) 30"/24"

*3 Minutes is goal

Rest 3 Minutes

For Time: 1k Row

10/7

Warm-up: 3 Rounds

45 Second HS hold against wall

1 Minute Plank hold

10 Air Squats + 1 minute hold at bottom of Squat

Skill: 5 sets of 3 position squat clean @ 70% 1 RM

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

5 sets (65,70,75,80,80 percent)

WOD: 10 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

* Rest 5 mintues and repeat, goal is to get same number of reps +/- 10 

Core: 3 Rounds, NFT (not for time):

10 dragonflies

10 Hollow Rocks

10 K2E

15 minutes of hip mobility and posterior chain work 

10/5

Skill: 15 Minutes on CF Endurance Running Technique 

WOD: Track Day (if you can get a couple people to meet at a track that would be awesome!)

4 x 200m Sprint (2:1 rest/work)

5 min rest

2 x 2000m 5 min rest between efforts.

*Goal is to pick a pace where your first effort and second are +/- 10 seconds of each other

5 min rest 

4 x 200m Sprint (2:1 rest/work)

10/4

Weakness: 5 sets of 3 Position Squat Snatch

Strength/Skill: Work up to a heavy 3 rep Push jerk with perfect technique 

WOD: For time 

25 Pull-ups

25 Ring Push-ups

25 K2E (IMPORTANT: knees must touch elbow to count)

25 DB Snatch (total) 60#/40#

25 OHS 95#/65#

Rest As Needed

Accumulate 15 Wall Walks

Rest As Needed

Accumulate 3 Min Hollow Rock Hold, each time you break you must rest in superman hold

Mobility: Overhead mobility work

10/3

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

sets 1-3: 70% 1 RM FS

4-6: 75%

7-8: 80%

Fun: Moby- "Flowers" 135#/95# Mod1: 115#/75#

WOD: 

20 Rounds

30 seconds Airdyne 70/60 RPM

30 seconds DU 

 * If you don't have an airdyne you can sub rower

rest as needed

Accumulate 25 Pistols per leg

rest as needed

10/10 TGU (turkish get-ups, 10 each side) start with 45#/35# barbell and progressively add weight (if possible)