10/26

Skill: Tabata Pistols

Strength: 3 RM Front Squat (from a rack)

WOD: 

A. EMOM for 10 Min

5 Strict Pull-ups + 12 Box Jumps 24"/20"

Rest 5 Minutes, then:

B. Alternating for 12 Minutes

8 OHS 135#/95#

10 KB Swings 70#/53#

Rest 3 Minutes, then:

C. 50 Burpees over the bar for time

10/25

Skill: Alternating EMOM for 10 Minutes

Odd: 3 Ring Front Levers (as slow as possible)

Even: 3-5 Strict HSPU  

Strength: Alternating EMOM for 8 Minutes:

Odd: 4 Hang Power Clean 165#/115#

Even: 4 Shoulder-to-overhead 165#/115#

15 Minute AMRAP

5 Parallette HSPU (MOD: deficit HSPU on plates)

2 Muscle-ups (MOD: 4 C2B + 4 Dips)

10 Hand Release Push-ups

30 DU

Core: Tabata hollow rock

10/24

Skill 1: Establish a 1 RM Snatch

Skill 2: At 60% of your 1 RM Snatch: 

3 x Max Effort Unbroken Snatches (touch-and-go, power or squat)

* Rest 1 Minute between attempts 

Skill 3: Alternating EMOM for 10 Minutes

Odd: 1 attempt Max HS Walk 

Even: 3 MU Progressions

Strength: 

A. Work up to a 1 RM Pendlay Row (perfect form)

B. Max Effort reps at 70% 1 RM (unbroken, touch-and-go)

WOD: 4 Rounds

15 Thrusters 105#/70#

15 C2B

* Rest 2 minutes between rounds (goal is to feel recovered so you can treat each round like a sprint)

10/23

1. Active Recovery: spend 30 mintues swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Reseaching videos on Mobility WOD YouTube channel

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

10/22

Strength 1: Alternating for 10 Minutes

A. Odd: 5 Strict C2B

B. Even: Push Press 5 x 5 (70,75,75,80,80)

*If you don’t have a 1 RM, establish one then complete strength

Strength 2: Deadlift 4 x 5 

*Take 2-4 warm-up sets to get to starting weight. Start first set with a moderately heavy weight; goal is to add weight (5-10# per set). We will be doing this strength progression for the next few weeks and the goal will be to be 5-10# heavier on your last set each week so do not treat this like a 5 RM

WOD: Every 90 Seconds for 12 Minutes:

25 yard heavy prowler/sled push (you choose weight)

Core: 4 Rounds (NFT):

Max L-sit hold

Max T2B

10/21

Strength 1: Establish a 1 RM Back Squat (No Pause)

Gymnastics Weakness (choose 1):

Option 1: 10 Minutes Handstand walk practice (goal is max distance)

Option 2 Kipping HSPU practice (accumulate 20 reps with good form)

Option 3: 4 x Max Effort Ring Dips (resting 90 seconds between attempts)

Speed: EMOM for 8 Minutes

Shuttle Sprint (5 m down/back + 10 m down/back)

WOD: For Time

5k Run

10/19

Weakness: 10 minutes working on your weakest gymnastics movement (includes DU, pull-ups, MU, pistols, etc)

Technique: EMOM for 7 Minutes:

1 Squat Clean + 1 Hang Squat Clean (starting at 55%, working up to 75%- do not go higher)

WOD:

400 M Med ball bear hug run 20#/14# (hug ball with both hands, cannot be on shoulders) 

3 Rds:

7 sit-up wallballs 20#/14# (basically, do a sit-up then a wall ball)

2 Bear Complexes 165#/105#

3 Rds:

2 KB Clusters 70#/53# - http://www.youtube.com/watch?v=plCzO45g9nc  (only difference from the demo is that it is with 2 KB, one per hand, and the kettlebells do not have to touch the ground between reps)

8 burpee box jumps 30"/24"

30 meter Front Rack lunges 135#/85# (walk bar into parking lot and complete there, time stops when you run back inside)