Saturday 11.22.14

9:00am Team WOD:

Teams of 2 =
Running is 200m relay, movements = team total, splitting work as needed

200m (each) relay w/med ball
50 wall balls
50 push ups
200m relay (each) w/med ball
50 power cleans
50 sit ups
200m relay (each) w/med ball
50 thruters
50 pull ups (C Rx = 25 ring or bar MU)
200m relay

F = 14#/10#; 55#/35#; ring rows
P = 16#/12#; 96#/65#; unassisted or band pull ups
C = 20#/14# to 10′; 135#/95; 25 muscle ups (bar or ring)

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Friday 11.21.14

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WARM-UP
Row 300m
PVC Mobility
2 Rounds of:
10 Pushups
10 Air Squats
10 Dynamic Jumps

STRENGTH
1 RM Push Press

METCON
4 RFT
21 Box Jumps
15 Plate G2OH
9 HSPU

F: 16/12″; 25/15#; Box HSPU
P: 20/16″; 35/25#; Ab Mat Asst. HSPU
C: 24/20″; 45/35#

AP: Tabata Side Plank Holds

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Thursday 11.20.14

WARM-UP
Agility Ladder
PVC Mobility w/ Burgener
2 Rounds of:
10 Arm Circles/arm
10 Hip Explosions
30 Wall Bugs

STAMINA
1K Row For Time

METCON
“Randy”
75 Power Snatches for Time

F: 55/35#
P: 65/45#
C: 75/55#

AP: 3×10 Weighted GHD Sit-ups & Back Extensions

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Wednesday 11.19.20

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WARM-UP
200m Jog
PVC Mobility
10 Leg Swings
Pole Dancer Squats Knee Circles, 5 each direction
2 x 5 Squat Jumps
5 Lunges/leg

STRENGTH
1 RM Front Squat

METCON
12:00 AMRAP
15 Deadlifts
15 Toes 2 Bar
15 Burpee Bar Hops

E: 95/65#; Knee Raises; Burpee Bar Step-Overs
P: 135/95#; Knees to Chest
C: 185/135#

AP: Bottoms Up 2 X 50m

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Tuesday 11.18.14

WARM-UP
Coach Led Dynamic Plyometrics
PVC Mobility
2 Rounds of:
15 Squats
10 Good Mornings
5 Push-ups

SKILL
“Annie” for Time
50-40-30-20-10
Double Unders
Sit-ups

METCON
3 RFT:
400m Run
20 Wall Ball
15 KB Swings
10 Deficit Plate Push-ups

F: 14/10#; 35/25#; Non-Deficit
P: 16/12#; 40/30#; 25#
C: 20/14#; 53/35#; 45#

AP: 30 Tuck planks on frisbee

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Monday 11.17.14

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WARM-UP
400M Row
PVC Mobility
Hip Mobility with band
3 Rounds of:
10 Arm Circles
10 Light KB SDHP
20 Walking Lunge Steps

OLY
1 RM Power Snatch

METCON
“Fran””
21-15-9
Thrusters
Pull-ups
If less than 10:00, followed by
**5:00 Rest**
2:00 ME Slam Balls

E: 65/45#; Ring Rows
P: 75/55#; Assisted a Pull-ups
C: 95/65#

AP: 50 MB Straight Leg Sit-ups

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Sunday 11.16.14

2:00 – 4:00 = Open Gym

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Saturday 11.15.14

WOD – from CF Katy’s Bring the Heat
For time, each movement is total, share load as needed
50 burpees to plate
50 thrusters (95#/65#)
80 atlas stone over shoulder (sub wall balls)
50 thrusters
50 burpees to plate

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Friday 11.14.14

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WARM UP
PVC Mobility
200m Run
20 Medball Squat Clean
20 Partner Medball sit-ups
Bottom Squat holds/stretch

STAMINA
Tabata Plank Up/Downs into ME Plank Hold

METCON
For Time:
800m Run
3 Rope Climbs
30 Burpees
400m Run
2 Rope Climbs
20 Burpees
200m Run
1 Rope Climb
10 Burpees

F: 1 Rope Climb = 5 Ring Rows
P: 1 Rope Climb = 5 Feet Elevated Ring Rows
C: As Prescribed

AP: Coach lead mobility of the shoulders – banded stretching

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Thursday 11.13.14

WARM UP
100 Double Unders
Dynamic Warm-up:
High Knees
High knee skips
Soldier walk
Squat jump leaps
Lunge Steps

OLY
5 X 3 Snatch Grip Deadlift
Each set performed every :90
Try to increase weight each set. Maintain great mechanics and posture during the reps.

METCON
20:00 EMOM
EVEN: 5 Push-Jerks
ODD: 15 Slam Balls 15/10#
*On Minute 19:00 – ME Slam Balls for the first :30 and ME Push-Jerks for the second :30 for a score.

F: Push Press @ 75/45#
P: 95/65#
C:115/75#

AP: Coach lead mobility of the back… foam rolling, stretches

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