11/30/15

Pre-WOD (Skills/strength):
4RDS
8x SL DL (slow and controlled with challenging weight)
30sec Prone Cobra
8x Hip Raise (on bench)
30sec Bridge Walk

WOD:
50x Deadlifts (135/95)
100x Sit-ups
100x Mountain Climbers (each leg)
50x Deadlifts (135/95)

Post-WOD (Challenge/Cool-down):
Easy jog

11/25/15

Thanksgiving Week. No classes or training on Thursday/Friday. Get outside and enjoy fall in the mountains. Go hiking, biking, etc.

WOD: Thanksgiving Gauntlet Partnered
1-lap Run (together)
25x Toes to Bar
2-lap Run (together)
50x Push-ups
3-lap Run (together)
75x Hang Cleans
4-lap Run (together)
100x Mountain climbers (each)
4-lap Run (together)
75x Front Squats
3-lap Run (together)
50x Pull-ups
2-lap Run (together)
25x Bar hop burpees
1-lap Run (together)

1 partner works, 1 rests on all movements not marked “together” or “each”
Break up reps anyway you and you partner want.
Sharing equipment.

Post-WOD (Challenge/Cool-down):
Easy jog

11/23/15

Thanksgiving Week. No classes or training on Thursday/Friday. Get outside and enjoy fall in the mountains. Go hiking, biking, etc.

Pre-WOD (Skills/strength):
4RDS
6x Snatch Grip Deadlift (4 count lower)
30sec Prone Cobra
12x Hamstring Curls with MB

WOD:
Partnered Heavy Jackie Pyramid
30x Pull-ups
50x Thrusters (75#)
1000m Row
50x Thrusters (75#)
30x Pull-ups

1 partner works, 1 rests.
Break up reps anyway you and you partner want.
Sharing bar and rower.

Post-WOD (Challenge/Cool-down):
Easy jog

11-20-15 WOD Intense Abs

Pre-WOD:
2 Rounds
10 Kip Swings
10 Good Mornings
10 Forward Folds (Slow and controlled)

WOD: Intense Abs
20 sec plank
30 Crunches
40 Russian Twists
10 Leg Raises
50 Bicycle Crunches
30 Mountain Climbers
30 sec plank
15 MB Sit Ups
20 Flutter Kicks
10 Hulk Crunches
10 V-Ups
20 Russian Twists
10 Leg Raises
30 Bicycle Crunches
20 Mountain Climbers
20 Bird Dogs
50 sec plank

Post-WOD:
Row 500m, time allowing
Skill work – athlete’s choice

11/19/15

Pre-WOD (Skills/strength):
5×3 HEAVY Squats (Back or Front)
Spend 5-10 minutes to build up to a heavy three. Then start 5×3 taking breaks between as needed. Each squat should get full ROM and be “perfect”.

WOD:
10-8-6-4-2-4-6-8-10
SA KB OH Squat (Total)
Box Jumps (30/24)

Post-WOD (Challenge/Cool-down):
1min ME Back Squats w/ empty barbell.
– Focus on depth, upright torso and speed

11/18/15

Pre-WOD (Skills/strength):
15mins working on gymnastics skills
Handstands, pull-ups, hollow rock, etc.

WOD:
Death by Burpees
EMOM Do burpees. Add a burpee to each minute.
1x Burpess on 1min
2x Burpess on 2min
….
15x Burpess on 15min

Post-WOD (Challenge/Cool-down):
12lap jog with sprint on one long length per lap

11/16/15

Pre-WOD (Skills/strength):
4RDS
4x 4sec Hamstring descents (w/ partner)
6x SA OH KB Squat (each side)
8x Windmills w/ KB (each side)

WOD:
30 Front Squats (135/95)
30 Shoulder To Overhead (135/95)
30 Clean (135/95)
EMOM: 5 Pull Ups or 3 Burpees

Post-WOD (Challenge/Cool-down):
1000m row working on form

11/12/15

Pre-WOD (Skills/strength):
15mins to establish 1-rep max Front Squat

WOD:
4RDS
6mins of 30sec ON / 30sec OFF Rowing.
4mins REST

“ON” needs to be all out effort
“OFF” just needs to be moving and not stopped.

Post-WOD (Challenge/Cool-down):
Stretch your legs.

11/11/15

HAPPY VETERANS DAY.
Thank a Vet for their service and think of ways you could help them throughout the year, not just today.

Pre-WOD (Skills/strength):
Movement review and warm-up

WOD: Armistice
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11-based rep scheme represents the rich history of Veterans Day.
– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars

9MIN AMRAP (As many reps as possible)
100-meter sprint (1 lap)
11 sit-ups
11 air squats
100-meter sprint (1 lap)
22 sit-ups
22 air squats
100-meter sprint (1 lap)
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

– 2MIN REST –

9MIN AMRAP (As many reps as possible)
100-meter sprint (1 lap)
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint (1 lap)
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint (1 lap)
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round

Post-WOD (Challenge/Cool-down):
Stretching!