Monday, October 8

MONDAY, OCT 8

WU: 3x10

Pushup, pull up, back extension, squat

WOD: 35-25-15

Supine Ring Rows

Burpees

DU

Cash Out: 5 x1min work 1 min rest

Hand stand hold

FRIDAY, OCT 5

WU: Stiff legged Inch worm Down and back inside gym. (Hands and feet on ground. Walk hands out until in plank position, on toes with stiff legs walk feet up to hands.  Then 2x 10 Push up, Back extension, squats

WOD: C&J 5,5,5,3,3,3,1,1,1

Start with 50% Body Weight or empty bar.

Add weight at 3s and 1s

IF athlete fails reduce weight and finish all reps.

Last rep should be challenging (90% 1 rep max)

Cash Out:  ENJOY THE WEEKEND! 

THURSDAY, OCT 4

WU: 2x 100m forward and backward run

 Junk Yard Dog

WOD: 3 Rounds 4 time

50 Box Jumps 24/20

100 DU

Cash Out: 5x 1 min on 1 min rest

Plank on hands

Stretch Focus on Calfs, Quads and Hammys

WEDNESDAY, OCT 3

WU:2 Bear Crawl Down & Back inside Gym

PVC Pass Thrus

PVC Partner Practice Snatch Balance

Behind the neck

WOD: 3 Rounds 4 time

30 Snatch Balance 75#

10 HSPU

800 m Run

(Scale snatch weight to athlete most will use a empty bar or weighted bar)

Cash Out: Coach Led Shoulder stretch and mobility.

TUESDAY, OCT 2

WU: Run 800, Row 500

        2x15 Jumping Squats, Body Glides

WOD: 5 Rounds for time

10 DL 185/155

5 Chest to rings STRICT Pull Ups from a Dead Hang.

Cash Out: 3x10 GHD

Back Extensions, Sit ups

Coach Led Stretch

                       

MONDAY, OCTOBER 1

WU: 150 Singles

WOD: Row 500 m

          Run Golf Course Loop 

          Row 1000m

          DU    50

Golf Course Loop (One direction. Up DelGuz Down Golf Course Road on west side sidewalk across parking lot back to plaza.)

 Cash Out: Stretch focus on Calfs, Quads and Hammys

FRIDAY, SEPTEMBER 28

WU: 2 Rounds

500 M Row

10 Shoulder Dislocates

10 OHS Good Morning w/PVC

WOD: Every minute on the minute for 15 minutes

5 Pull Ups,

5 Air Squats

5 Jumping Air Squats

5 Lunges (each leg)

5 Jumping Lunges (each leg)

Cash Out:

Tabata double unders

THURSDAY, SEPTEMBER 27

WU: 2 Rds of Junkyard Dog

WOD –for time
500M Row | 50 WB 20#

400M Row | 40 WB 20#

300M Row | 30 WB 20#

200M Row | 20 WB 20#

100M Row | 10 WB 20#

Cash Out: 2 Rds of 15

Floor Wipers

GHD Sit ups

GHD Back Extension

WEDNESDAY, SEPTEMBER 26

WU: Annie (NFT) 15 Min Max

50-40-30-20-10

Dbl Unders

Sit Ups

WOD:

800M Run

Followed by 21-15-9

OH Lunge w/plate 25/15

T-2-B

Burpee Box Jump 24/20

Finish with 800M Run

Cash Out: 10 Turkish Getups (each side)

TUESDAY, SEPTEMBER 25

WU: 3 Rds

1 Rope Climb

12 Box Jumps

20 Sit Ups

WOD: Baseline Reloaded 3 Rds

500 M Row

40 Air Squats

30 Sit Ups

20 PU

10 Pull Ups

Cash Out: 5 Min of Double Under practice

MONDAY, SEPTEMBER 24

400 M Run

Junkyard Dog

Burgener  Warm Up (as a group)

WOD – for time

100 Thrusters 95/65

Cash Out: 3 Rds

10 Ring Rows

10 T-2-B