9-28-18

Warm Up: – 4 min PVC warmup

Hip Internal Rotation drills

4 min db warmup

WOD: – 5 rounds for time

20 db snatches @ 50/35

30 sec L-sit

Accessory: –  3 RNFT

100m front rack kb carry

100ft sled row @ 135/90

12 pikes on the rower

9-27-18

Warm Up: – 2 min jump rope

4 min “Squat Potato”

Skills: – HSPU drills

Transition drills

WOD: – For Time

50 walking lunges

40 wallballs @ 20/14

30 cal row

20 HSPU

10 Muscle ups

20 HSPU

30 cal row

40 wallballs @ 20/14

50 walking lunges

Cool down: – NFT

1 mile bike

25 banded goodmornings

90 sec pec smash

 

9-26-18

Warm Up: – AMRAC 8

5 inchworms

15 mtn climbers

20 sec HS hold

25 air squats

Strength: –  9 – 7 – 5 – 3 – 1

Strict Press @ 75% – 95%

Bent over barbell row @ same #

WOD: – 3 rounds for time

30 situps

30 deadlift @ 135/95

*If you break the situps or the deadlift,

perform 3 penalty thrusters*

9-25-18

Warm Up: – 3 min EACH:

Bike

Row

Run

Followed by: 10 burpee box jumps

30 band pull-aparts

60 sec DU/SU

Conditioning: – 4 x 200m sprints

(work/rest 1:1)

WOD: – AMRAP 6 x 3

30 DU

15 T2B

5 burpee box jump overs @ 30/24

*REST 3 min between rounds*

9-24-18

Warm Up: – 3 min row/run/bike

60 sec each:

banded monster walk

rig post squats

“bear complex”

front rack lunges

3 min front rack mobility (Athletes Choice)

WOD: – A. Front Squat

6 @ 75%

4 @ 80%

3 @ 85%

3 @ 88%

1 @ 90%

1 @ 93%

B. “The Terminator”

5 x 10 @ 60%

Perform 25 plate G2OH between sets

@ 45/25

9-22-18

Warm Up: – AMRAC 5

5 pullups

10 pushups

15 air squats

6 d-ball OTS @ 50/35

WOD: – AMRAP 15

10 pullups

5 d-ball squat cleans @ 50/35

30ft OH carry

5 d-ball thrusters

30ft OH carry

Accessory: – 3 rounds NFT

10 burpee box jumps (explosive)

10 strict T2B

9-21-18

Warm Up: –  7 min barbell warmup

8 min lift & load

WOD: – EMOM 22

O: Push Press + Push Jerk + Split Jerk

E: 12 wallballs @ 20/14

Accessory: – 2 rounds NFT

60 sec D-ball hug @ 90/50

30 banded tricep extensions

60 sec banded plank

9-20-18

Warm Up: – Tic-Tac-Toe

WOD: – For Distance

30 min Run/Row/Bike

Pick a partner to keep you moving.

Maintain a constant pace.

Cool Down: – Class stretch session

9-19-18

Warm Up: – Complete the following in 8 min:

400m medball run

60 sec jump rope

15 candlesticks

20 ring rows @ 1111

20 kb swings

WOD: – AMRAP 15

30 DU

15 K2E

10 D-ball over the shoulder @ 90/50

(alternating shoulders each rep)

Cool Down: – 800m run

90sec Cobra stretch

60 sec calf smash

9-18-18

Warm Up: – 4 min barbell warmup

25 banded pull-downs

25 banded good mornings

25 russian twists w/plate (25/15)

WOD: – Deficit Deadlifts

3 – 3 – 3 – 3 – 3

Accessory: – NFT

Sub 3 min bike mile

2 x 10 S/L glute bridges with 2 sec pause

90 sec pigeon pose (each leg)