10/14

Warm-up:

5 Bear Complexes 95#/65# (perfect form)

2 Minute Plank hold

2 Minute Squat hold 95#/65#

Skill: 15 Minutes to establish a 1 RM Clean & Jerk

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

(3 reps @70, 3 reps @75, 3 reps @80, 2 reps @85, 2 reps @85)

WOD:
A. 8 min AMRAP:

3 KB OHS (2 KB @ 45#/26#)

5/5 One arm DB Snatch 65#/30#

B. Immediately following AMRAP, for time: 75 Wallballs 20#/14#

Core: 3 Rounds (NFT)

15 TTR 

Max Effort Plank w/ plate (45#/25#)

10/12

10- 15 minutes of weakness work: 3 Options

A. Muscle-up progressions

B. Double under practice

C. Overhead Squat: work up to a heavy set of 3 but while maintaining perfect form

10-15 Minutes of Strong'ness' work (something you are good at)

WOD: 

400 M Run

3 RDS:

3/side split jerk (165#/105)*may use rack

6 C2B

400 M Run

4 RDS:

4 DL 275#/185#

4 Deficit HSPU (2 x 45#/25# plate deficit)

400 M Run

10/11

10-15 minutes weakness work: 2 Options 

A. Work up to a heavy 3 on bench press

B.  3 X Max Effort Ring Rows (rest 90 seconds between efforts)

Strength: 6 x 2 Muscle Snatch

WOD: 

EMOM for 12 Minutes (alternating)

A. 5 Power Cleans @ 70% 1RM

B. 200 M Row

Rest 4 Minutes, then:

4 Rounds

60 Seconds Max Wallballs 

60 Seconds Rest

Rest 4 Minutes, then:

EMOM for 12 Minutes (alternating)

A. 20 T2B

B. 10 Walking Lunges 95#/65#

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