09/30/16

Pre-WOD (Skills/strength): ABS
5RDS
8x Bulgarian Split squats (each side)
8x Bent over rows
8x SL DL (each side)
8x Glute Hame Raises with partner

WOD:
8×3 Back Squats @ ~80-85% of 1rep.
Rest roughly 2mins between sets.

Post-WOD (Challenge/Cool-down):
Mobility and stretching for the legs

09/29/16

Pre-WOD (Skills/strength): ABS
Group warm-up for shoulders then…
15mins working on Handstand/Inverted positioning

WOD:
4RDS – Partnered
Partner A ME Strict DB Press while Partner B does 1x Lap Box Push
Partner B ME Strict DB Press while Partner A does 1x Lap Box Push

Post-WOD (Challenge/Cool-down):
Mobility

09/28/16

Pre-WOD (Skills/strength): ABS
50x Turkish Get-ups
– Slow and controlled
– Work up in weight and alternate sides

WOD:
5RDS – Partnered
60x KB Swings
1x Lap Box Push

Post-WOD (Challenge/Cool-down):
2min FLR Hold

09/27/16

HAPPY BIRTHDAY STACY!

Pre-WOD (Skills/strength): ABS
55x Landmine Rotation Punches (each side)
19x Knee Tucks
61x Sit-ups

WOD: Squat speed
9RDS
27x Air squats
Rest 1min between sets

Post-WOD (Challenge/Cool-down):
Easy recovery row and stretch

09/26/16

Pre-WOD (Skills/strength):
3RDS
10x KB Swing (Adv: DB KB Swings)
10x Goblet Squats (Adv: DB KB Front Squats)
10x KB Presses – each arm (Adv: DB KB Presses)
REST 45sec
– Lighter weight used as muscular wamr-up. (16/12)

5RDS
5x Front Squats @ ~70% of 1rm
10x TTB or Knee Tucks
– Rest ~2mins between sets

WOD:
Jackie
1000m Row
50x BB Thursters
30x Pull-ups

* This is one of our benchmarks so make sure to update the spreadsheet after.

Post-WOD (Challenge/Cool-down):
Easy recovery row and stretch

09/22/16

Pre-WOD (Skills/strength):
3RDS
6x Behind the Neck Press w/ 4sec lower
8x Upright Row w/ 2sec hold
12x Face Pulls

WOD:
Every 3mins for 10RDS
2x Laps Run
10x Hang Snatches (75/55)

– Each round is an all out effort. GO 100% and earn rest.

Post-WOD (Challenge/Cool-down):
Easy recovery row

09/21/16

Pre-WOD (Skills/strength):
15min Handstand Walk/Hold practice

WOD: Team Chipper (Teams of 2)
1000m Row
80x KB Russian Swings
60x DB KB Push Press
40x KB American Swings
20x Burpee Box Jump overs

Post-WOD (Challenge/Cool-down):
Easy recovery row

09/20/16

WOD:
12min AMRAP – Partnered
1, 1, 2, 2, 3, 3 ….
Thruster (95/65)
Bar hop burpee

— REST 5mins —

12min AMRAP – Partnered
5, 5, 5, 5….
Deadlifts (135/95)
Box Jumps

Post-WOD (Challenge/Cool-down):
3min ME Sit-ups

09/19/16

Pre-WOD (Skills/strength):
20min Posterior Chain work
5x SL DL with KB (each side)
5x SA Row with KB (each side)
5x Glute Ham Raise
5x SL Bulgarian Split Squat with KB (each side)

WOD:
10-8-6-4-2
Squat Clean
Pull-ups (Ring Rows x2)

Post-WOD (Challenge/Cool-down):
Easy recovery row