10-31-18

HAPPY HALLOWEEN CATAMOUNTS !

Warm Up: – AMRAC 7

8 box step-ups

6 inch worms

30 single unders

8 kip swings

4 broad jumps

— 4 min barbell wamup —

WOD: – Halloween Partner Workout

A. Find a 1RM Thruster for each partner in 15 min

B. “DG”

Alternate rounds until partners have reached 12 rounds

8 T2B

8 db thrusters @ 35/20

12 db walking lunges @ 35/20

 

 

10-30-18

Warm Up: – Complete in 8 min

3 X 3-way hip stretch

AMRAC remaining time:

10 Russian kb swings

20 high knees (2-count)

20 butt kicks (2-count)

5 muscle cleans

— 8 min DL lift & load —

WOD: – AMRAP 8 x 3

Score = distance + reps

AMRAP 8

Max distance RUN in 6 min

Max deadlift @ 315/225 in 2 min

AMRAP 8

Max distance RUN in 6 min

Max front squat @ 95/65 in 2 min

AMRAP 8

Max distance RUN in 6 min

Max bar facing burpees in 2 min

Cool Down: – 90 sec couch stretch each side

90 sec calf smash each side

10-29-18

Warm Up: – AMRAC 8

5 windmills

10 kip swings

20 plyo skiers

10 Kang squats

5 PVC pass throughs

WOD: – Filthy Fifty (LC: 10/10/17)

50 box jumps @ 24/20

50 jumping pullups

50 kb swings @ 35/26

50 walking lunges

50 K2E

50 push press @ 45/35

50 back extensions

50 wallballs @ 20/14

50 burpees

50 DU (100 SU)

10-26-18

Warm Up: – 10 min “Athletes choice”

Include:

M/U or pullup drills

500m row

15 kb swings

WOD: – Partner MASH

AMRAP 30

“Cin-ate”

5 pullups

2 ring muscle ups (BMU / Rope climb)

10 pushups

4 HSPU

15 squats

8 kb swings @ 70/53

 

10-25-18

Warm Up: – 8 min Barbell warmup

60 sec each stretch/side:

Couch

Frog

Samson

4 min PVC movements

Skills: – Thruster/HSPU efficiency

WOD: – AMRAP 15

Ascending by 2’s

Thrusters @ 95/65

K2E

HSPU

10-24-18

Warm Up: – AMRAC 6

3 burpee pullups

50ft. duck walk

50ft. kb goblet karaoke

—- 3 min bike/row/run —-

WOD: – For Time

EMOM until you complete 1 mile run

1: 6 burpees

2: 6 pullups

3: 6 box-overs

Accessory: – 50 S/L hip bridges L/R

90 sec “windmill” plank L/R

50 banded trunk twists L/R

10-23-18

Warm Up: – AMRAC 6

2 inchworms

4 jumping ring dips

6 kick up to HS

8 banded goodmornings

—- Barbell warmup —-

WOD: – Deadlift

3 – 3 – 3 – 3 – 3

Superset with Max UB matador dips (1/3)

Superset with 7 sec standing sprint on bike (2/4)

10-22-18

Warm Up: – Complete in 8 min

35 band pull-aparts

20 ring rows

15 BTN shoulder/push press

2 min bike/row

—- 4 min barbell warmup —-

Strength: – OHS

E:90 sec for 8 sets

2 OHS

WOD: – 3 rounds for time

100 DU

1 pegboard ascent (sc: 12 commando pullups)

40 walking lunges

10-20-18

Warm Up: – 3 min bike/row

10 min barbell warmup

WOD: – Partner AMRAP 15

15 deadlift @ 225/155

15 hang squat snatch @ 95/65

15 HSPU

10-19-18

Warm Up: – EMOM 9

1: Bike/Row 45 sec

2: 20 air squats

3: 50ft burpee broad jump

WOD: – For Distance

Carry a 50/35# d-ball for 40 minutes