8-30-18

Warm Up: – AMRAC 5

5 pullups

10 pushups

15 air squats

20 sec HS hold –> NTE 3 HSPU

Followed by: 4 min medball warmup

WOD: – 2 Rounds for time

30 pullups

30 medball cleans

30 HSPU

30/20 Cal Row

Core Conditioning: – 3 rounds NFT

100ft walking sled rows

30 Medball situps

8-29-18

Warm Up: – 8 min barbell warmup

WOD Prep: – EMOM 12

1: Row 15/12 cal

2: 20 banded pull-aparts + 20 banded GM

3: 2 squat cleans (athletes choice)

WOD: – AMRAP 15

3 deadlift @ 155/105

3 burpees OTB

Add 3 reps to both movements each round.

8-28-18

Warm Up: – 8 min Dynamic movements

2 min DU/SU

WOD: – E:4 min for 8 rounds

2 min window:

Run 200m

DU/SU remaining time

2 min rest

Accessory: – 2 rounds NFT

10-12 reps S/A db plank twist

Max HS hold

20 S/A db/kb side bends

8-27-18

Warm Up: – Complete in ANY order in 12 min

1 min squat – bar only

2 min bike/row

5×3 1&1/4 Squats (b.a.g)

WOD: – A. Back Squat

6 @ 75%

5 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

1 @ 98%

B. NFT; UB

21 – 15 – 9  @ 20-30%

Goodmornings

Front racked split squats

8-24-18

Warm Up: – Run 1 mile (sub 10 min)

5 min BW warmup

WOD: – AMRAP 20

7 bar MU

5 wall climbs

3 tire flips

1 sled sprint @ 90/45

Conditioning: – Tabata Bike

8-23-18

Warm Up: – 2 min DU / SU

5 min pvc warmup

6 min barbell warmup

Strength/Skill: – E:90 sec for 12 min (8 sets)

1 x Pause push jerk

WOD: – For Time

50 box jump overs @24/20

40 kb swings @ 53/35

30 wallballs @ 30/20

20 cal bike/row

10 push press @ 155/95

8-22-18

Warm Up: – 3 min row/bike/run

5 min kb warmup

4 min T2B warmup

WOD: – Teams of 4 complete:

21 – 15 – 9

T2B (Active Rest – OH plate hold)

21 – 15 – 9

Burpees to plate (Active Rest – plank on plate)

21 – 15 – 9

Plate G2OH (Active Rest – hang from bar)

Accessory: – 3 rounds NFT; AHAP

100m single kb goblet carry

50m single kb front rack carry – R arm

50m single kb front rack carry – L arm

100m double kb farmers carry

8-21-18

Warm Up: – 60 sec tricep smash

60 sec “ostrich” stretch

60 sec BTN rack work

60 sec plate holds

— 7 min barbell warmup —

WOD: – A. EMOM 10

1 x 3 position pause clean

B. EMOM 10

1 squat clean

Accessory: – AFSAP; NFT

50 ring rows

50 wallballs

8-20-18

Warm Up: – 3 min bike/row/run

4 min ring dip warmup

4 min barbell warmup

Skills: – T2B (lower body focus)

WOD: – For Time

21 – 15 – 9

Deadlift @ 225/155

Ring Dips

T2B

Accessory: – NFT

50 banded pull-aparts

1.5 mile bike (sub 4 min)