WOD 18.10.18

PERFORMANCE

STRENGTH/SKILL

2 ROUNDS FOR QUALITY

10 Single Arm Strict Press x Each Arm

10 Single Arm Upright KB Row x Each Arm (Heavy)

10 Strict Dips

10 Single Arm Ring Rows x Each Arm



FINISHER

2 SETS

20 Tuck-Ups

:30 Hollow Hold

20 AB Mat SitUps

:30 Elbow PLank

20 Flutter Kicks

-Rest as needed.


FITNESS

STRENGTH

DEADLIFT

4-4-2-2-1-1 (2.1.1)

*Climbing Weight


CONDITIONING

5 SETS FT:

2 Wall Walks

4 Burpee DB Deadlifts

16 AB Mat Situps


WOD 17.10.18

PERFORMANCE

STRENGTH/SKILL

EMOM12

Min 1-4: 5 Hang Power Snatch

Min 5-8: 3 Hang Power Snatch

Min 9-12: 1 Hang Power Snatch

*Add weight every 4:00 minutes.


CONDITIONING

Teams of 2

AMRAP15

20 Air Squats

15 Wallball Shots 20/14

10/8 Calorie Row

*Partner 1 starts with Air Squats, then performs WBS and Partner 2 starts air squats.and so on. .chasing each other. Partner 1 can't start a new round until Partner 2 finishes rowing.

FITNESS

STRENGTH/SKILL

EMOM12

Min1: 30sec Hanging Knee Tuck Hold

Min2: 20/20sec Elbow Side Plank

Min3: 30sec Hollow Rock Hold


CONDITIONING

5 ROUNDS FT:

10 Tall Box Step Ups

15 KB Swings

10 Ring Rows


WOD 16.10.18

PERFORMANCE

STRENGTH/SKILL

3 SETS FOR QUALITY:

8 Half Kneeling Single Arm Arnold Strict Press x EA

8 Strict C2B Pullups

Rest 90sec


CONDITIONING

7 ROUNDS FT:

40 Double Unders

10 Shoulder to OH (115/85)


FITNESS

STRENGTH/SKILL

STRICT PRESS

6-6-6-6-6

Barbell Strict Press*

Perform Max Double KB Rows After each set

*Climbing Weight


CONDITIONING

1 SET FOR MAX REPS

4:00 Max Calorie Row

1:00 Rest

4:00 Max Calorie Bike

1:00 Rest

4:00 Max Rope Jumps


WOD 04.10.18

PERFORMANCE

ACTIVE RECOVERY

6 Rounds for quality @80% Effort

200m Run

20m Single Arm OH Walk @Moderate

10  Single Arm Deadlifts “

10 Single Arm Romanian KB Swings”

10 Single Arm Waiter Squats “

10 Single Arm Strict Press”

*Alternate Arms Every new round. “


FITNESS

STRENGTH

4 Sets for quality:

30 sec Handstand Hold

10 Floor DB Press

30 sec Hollow Rock Hold

10 DB Rows

1 Min Farmer Carry Hold


CONDITIONING

AMRAP15

12/9 Calorie Row

15 DB Burpees (35/20)

60 Rope Jumps


WOD 01.10.18

PERFORMANCE

STRENGTH/SKILL

Frontsquat

4x8 @60-70% Across


CONDITIONING

For time:

15 Frontsquats (135/85)

30 Burpees Over The Bar

12 Frontsquats  “

24 Burpees Over the Bar

9  Frontsquats ”

18 BurpeesOver the Bar

CAP15


FITNESS

STRENGTH/SKILL

For quality:

15-12-9-6-3

Suitcase Deadlifts

Farmer Walking Lunges

*Rest 60sec btw sets.


CONDITIONING

4x AMRAP3/REST1

8 Burpees

6 DB Push Press

4 Box Jumps


WOD 28.09.18

PERFORMANCE

CONDITIONING

3 Rounds for time:

400m Run

10 Power Cleans 155/105

25 Pushups


FINISHER

3 sets for quality:

30m Double KB Front Rack Carry

30sec Hollow Rock Hold

15sec Side Plank x Each Side


FITNESS

CONDITIONING

4 Rounds for time:

200m Run

15 KB Sumo Deadlift HIgh Pulls 45/25

30sec Handstand Hold


FINISHER

3 sets for quality:

30m Sandbag Carry

30sec Hollow Rock Hold

15sec Side Plank x Each Side


WOD 27.09.18

PERFORMANCE

ACTIVE RECOVERY

5 Rounds for quality @70% Effort

200m Row

12 Single Arm High Pulls x Each Arm 25/15

10m Crab Walk

12 Single Arm Thrusters x Each Arm 25/15

10 Lateral Banded Step Overs (Above Knee)

6 Strict T2B


FITNESS

STRENGTH

4 Sets for quality:

30m Double DB/KB OH Carry

30sec L-Sit Hold


CONDITIONING

4 Rounds for time:

5 DB Devils Press (35/25)

10 Burpees Over the DB

15/12 Calorie Bike


WOD 26.09.18

PERFORMANCE

STRENGTH/SKILL

12 minutes to find a Heavy 2 Rep OH Squat;

pick the bar from the ground.  



CONDITIONING

4x Tabata for max reps:

KB Swings (60/35)

Rest30sec

Box Jump Overs (24/20)

Rest30sec

Toes to Bar

Rest30sec

Wallball Shots 20/14

*Complete the tabata for each movement, rest 30sec btw each tabata.


FITNESS

STRENGTH/SKILL

E2MOM12

8/8 Ankle Dorsiflexions

4 Frontsquats (2.1.2)


CONDITIONING

4x Tabata for max reps:

Bumper Ground to OH 25/15

Plate Hops

Lemon Squeezers

Medball Thrusters

*Alternate movements in each tabata/ Rest 30 sec between each tabata.


WOD 24.09.18

PERFORMANCE

STRENGTH/SKILL

Every 90sec for 8 Sets perform:

3 Tall Power Cleans +

3 Hang Power Cleans+

3 Power Cleans

**Use a lightweight, goal is to focus on barbell cycling & technique


CONDITIONING

2 Rounds:

AMRAP6

10 Lungesters 85/55*

30 Double Unders

REST 2 MIN


*Lungester (Front Rack Reverse Lunge Right + Front Rack Reverse Lunge Left + Thruster)


FITNESS

STRENGTH/SKILL

Sumo Deadlift

7-7-5-5-3-3-1-1

*Climbing Weight


CONDITIONING

AMRAP14

8/6 Assault Bike Cals

16 Wallball Shots

8/6 Calorie Row

16 Box Step Ups

Rest 30sec