3 rounds of on and 5 minutes between rounds

Saturday, October 20 2018

WOD: 3 rounds - Rest 5 minutes between rounds 15/10 calories on assault bike 15 deadlifts 225/155 15 burpees (two feet back - two feet up but NOT jumping over the bar) 15/10 calories

Strength: Coach fundamentals and ensure a 10 minute warm up before starting workout. First round each round should be a full out sprint- get breathing hard so that its not a shock to the heart when you sprint the first round. Scale DL weight to be able to complete all 15 on first round unbroken

Recovery: Coaches Choice

10 - 15- 15 Db hang clean + Jerk, T2B, and ring push ups

Friday, October 19 2018

Progressions and why they are important? Most people aren't going to walk into the gym on their first day or their thirtieth day, and probably not even their ninetieth day and be able to complete some of the gymnastics work - and that is okay! What you can do is work on pieces of the puzzle necessary to improve. Today we have listed out the progressions available for someone having issues with Toes 2 Bar and/or push ups. If you used one of these progressions last time you might want to change it up and use a different step this time. Constantly varying how your modifying your gymnastic work will lead to greater awareness of what YOU need to add these skills to your tool box.

WOD: 4 rounds, 10 db hang squat clean to Push Jerk 50/35, 15 T2B, 15 Ring Push ups Progressions: T2B>Hanging knee tucks>dragonflag>abmat sit ups Progressions: T2B>GHD sit ups>v-ups> abmat sit ups Progressions: Ring Push Ups>p-bar push ups> push ups>wall/box push ups Progressions: Ring Push ups>less ring push ups>pbar push ups> less pbar push ups> push ups> less push ups

Strength: Work up to max Press + Push Press + Push Jerk

Accessory: 3x12 kb skull crushers (for extra challenge try holding onto the “fat” portion of the kb instead of the handle) if the KB is too heavy use db

Recovery: 1x1:00 superman hold


Thursday, October 18 2018

WOD: EMOM for 24 minutes, Perform 10/8 calories on rower( minutes 1, 4, 7….) Perform 10/8 calories on bike(minutes 2,5,8…) Perform 6 Power Snatches( 3, 6, 9..) (loading up to the individual)

Strength: 10x3 Ultra Wide Sumo Deadlift @ 70% of 1RM Sumo Deadlift(go slightly wider than your normal stance, don’t get crazy with stance width - reset on each rep don’t touch and go)

Accessory: sumo deadlift - and power snatch coaching

Recovery: 1:00 hollow hold


Wednesday, October 17 2018

WOD: 100 step ups 24/20 - loading is up to you - not really for time but work at a consistent pace

Strength: 4 rounds NFT: 4 turkish get ups (2 each hand), 6 one leg squats (best possible squats), 4 broad jumps(scale jumps by jumping onto crash mats, or standing on box and “fall” onto crash mat)

Recovery: 5:00 assault bike nose only breathing

Time Progression

Tuesday, October 16 2018

WOD: From 0-3:00- 200 d/u, from 3:00-4:30 perform 50 abmat sit ups, from 4:30-7:00 50 American swings 53/35, from 7:00-10:00 As many calories as possible on the assault bike(as always can be scaled, you should have minimum of :30 of rest each interval, assault bike can be changed to rower/ski/concept2 bike/Truform run but should be an all out effort)

Strength: 5 rounds: 10 bent over db rows, 10 standing db rows, 20 seated banded low rows, 10 standing shrugs

Recovery: 50 laying on back ball throws into the air

Thrust and pull

Monday, October 15 2018

“Accountability is the glue that ties commitment to results”

WOD: 45 reps Thruster 95/65, 45 reps Pull ups. Divide the reps anyway.

Strength: Work up to a 1 RM Thruster(can be squat clean to thruster, or from a rack)

Accessory: 3x10 Russian Swings as heavy as possible

Recovery: 1x100 hip circle glute ham bridges

Squat and then row - faster

Sunday, October 14 2018

WOD: 5 Front squats, 300m row, 4 front squats, 300m row, 3 Front squats, 300m row, 2 FS, 300m row, 1 FS, 300m row (loading is up to you)

Strength: Complete 30 Scottish Get ups(from kneeling to standing both arms overhead with either kb/db)

Accessory: 3x10 weighted hip extensions

Recovery: Coaches Choice

Barbell Conditioning

Saturday, October 13 2018

WOD: Saturday, October 13 2018 WOD:With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Click for scaling options. Post heaviest load for the snatch, clean and deadlift to comments. Workout Courtesy of CrossFit.com

Accessory: Go over fundamentals of snatch - clean - deadlift

Recovery: Coaches Choice

Squat it and put it over head

Thursday, October 11 2018

WOD: 10-9-8-7-6-5-4-3-2-1 Front Squat and shoulder to overhead 115/75 - this can be done with dumbbells or kb's

Strength: 6x3(on each leg heavy) bulgarian split squats, 6x8 Russian swings(heavy)

Recovery: 50 un weighted lunge steps