Warm Up
400m jog
KB walk around room (arm at 90)
10 wall balls
KB lunges (arm at 90)
10 wall balls
Review
Clean and jerks
WOD
For time:
15-10-5
Power clean and jerk 135/95
Chest to bar pull ups
then
20-15-10
Power clean and jerk 95/65
Pull ups
Scale as needed so that the second round is easier than the first
Post
75 total partner leg tosses
Hip stretches/roll out
Warm Up
PVC pass throughs
360 degree lunges (one foot is planted then lunges around clockwise and counter clockwise, should be 8 lunges in each cycle around)
200m jog
20 squats with med ball overhead
20 lunges with med ball over head with one arm
20 wall balls
200m run
Strength
3 rounds
5 weighted push ups
30 sec. weighted plank hold in between
WOD
Snatch
Form review
Overhead squats
5 x 5 at light weight
Hang power snatch
5 x 5 at light weight
Snatch
5 x 5
Post
1 min. max burpees
Banded shoulders and PVC stretches
Warm Up
Couch stretch, 1 min. each side
Ankle mobility
3x
10 V-Ups
10 inch worms
10 push ups
Skill
Double unders and HSPUs
3 rounds:
1 min. ME DUs
1 min. ME HSPUs
1 min. rest
WOD
10 min. of:
10 KB swings 53/35
10 one arm bent over KB rows (5 each side)
10 KB push ups (alternate sides each time)
10 goblet squats
10 KB burpees (5 each side - on the way up you're doing KB clean and press)
Post
50 med ball sit ups with a partner (each person does 50)
Warm Up
100 singles
PVC shoulder warm ups
2x
25 squats
20 PVC push press
15 PVC thrusters
Strength
8 min. EMOM
3 shoulder presses*
*Aim to use the same weight the whole time
WOD
11 RFT
7 KB swings 53/35
7 burpees
Post
100 knee to elbows in plank position
Mobility ball on shoulders
Warm Up
Banded shoulders
2x
20 squats
20 supermans
20 sit ups
KB swings and goblet squats
9-6-3
Strength
Squat therapy!
Back squats
10-8-3-3-3-8-10
Sets of 3 should be at at least 75% of your 1 RM
WOD
4 rounds
3 min. AMRAP then 2 min. rest
4 pull ups
6 wall balls
8 jumping lunges
Post
4 x 25 Russian twists with weight plate
Couch stretch
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Deadlift
5 x 5
WOD
Elizabeth
21-15-9
Cleans 135/95
Dips
Post
Shoulders!
Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rock - superman transitions
10 burpees
Strength
Lunge fest
3 x 10 dumbbell lunges, as heavy as possible
3 x 10 dumbbell box step ups
3 x 10 dumbbell side lunges
WOD
3 RFT
10 dumbbell burpees 30/20 (finish with dumbbell shoulder press)
10 dumbbell snatch
400m run
Post
5 mins. abs, coach's choice
Roll out
November Challenge! We'll repeat this workout at the end of the month.
Warm Up
Streeeeeetch
400m jog
Skill
Sprints!
200m sprint
rest 2 minutes
x4
WOD
10 RFT
5 thrusters 95/65
30 bar hop overs L/R=2
Post
100 unbroken sit ups
Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Overhead squats
10-8-6-2-2-10
WOD
11 min. AMRAP
3 pull ups
6 sit ups
9 box jumps 24/20
*3 burpees at the start of every minute
Post
50 banded sit ups
*Light band girth hitched at the base of the rig, band goes around chest, you face away from the rig