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Thursday 29 October 2015

10/29/2015

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SWOD
Deadlift
1 x 5 @60%
1 x 5 @70%
1 x 5 @80%

WOD
12 Min AMRAP of
10 toes to bar
10 unbroken double unders
10 front squats @115/75#

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Wednesday 28 October 2015

10/27/2015

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SWOD

Overhead squat
1 x 5 @60%
1 x 5 @70%
1 x 5 @80%








WOD
5 rounds for time
6 pistols (alternating)
8 pull-ups
12 kettle bell swings 53/35#



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Tuesday 27 October 2015

10/27/2015

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SWOD

Power snatch

3 x 5 @60%

3 x 5 @70%

3 x 5 @80%

WOD

Death by

Burpees

Box jumps

Min 1= 1 Burpee + 1 box jump

Min 2= 2 Burpees + 2 box jumps

Etc... Until required reps cannot be completed in the minute.

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Friday 23 October 2015

10/23/2015

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SWOD
Front Squat 1x5 at 70% 1RM
Front Squat 1x3 at 80% 1RM
Front Squat 1x1 at 90% 1RM

Rest as needed between sets.


Split Jerk 1x5 at 70% 1RM
Split Jerk 1x3 at 80% 1RM
Split Jerk 1x1 at 90% 1RM

Rest as needed between sets.


WOD
Complete as many rounds as possible in 20 mins of:
10 Wall Balls, 20/14 lbs
30 Double Unders
10 Sit Up With Med Ball Wall Touches, 20/14 lbs
​30 Double Unders​
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Thursday 22 October 2015

10/22/2015

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SWOD
Deadlift 1x5 at 70% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x1 at 90% 1RM

​Rest as needed between sets.



WOD
4 rounds for time of:
5 Parallette Pass Throughs
7 Burpees
​9 Kettlebell Swings, 70/53 lbs
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Wednesday 21 October 2015

10/21/2015

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SWOD
Overhead Squat 1x5 at 70% 1RM
Overhead Squat 1x3 at 80% 1RM
Overhead Squat 1x1 at 90% 1RM

​Rest as needed between sets.




WOD

Complete as many rounds as possible in 8 mins of:
10 Pull-ups
5 Push-ups
15 Pull-ups
5 Push-ups
20 Pull-ups
5 Push-ups
25 Pull-ups
5 Push-ups
30 Pull-ups
5 Push-ups




​
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Tuesday 20 October 2015

10/20/2015

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SWOD
Power Snatch 1x5 at 70% 1RM
Power Snatch 1x3 at 80% 1RM
Power Snatch 1x1 at 90% 1RM

Rest as needed between sets.


WOD
Complete as many rounds as possible in 13 mins of:
Run, 200 m
4 Wall Walks
​15 Weighted AbMat Sit-ups, 20 lbs​
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Friday 16 October 2015

10/16/2015

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SWOD
Front Squat 1x3 at 65% 1RM
Front Squat 1x3 at 75% 1RM
Front Squat 1x3 at 85% 1RM

Rest as needed between sets.

Split Jerk 1x3 at 65% 1RM
Split Jerk 1x3 at 75% 1RM
Split Jerk 1x3 at 85% 1RM

Rest as needed between sets.


WOD
21-18-15-12-9-6-3 reps, for time of:
Thruster, 75/55 lbs
​Bar Facing Burpee



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15 October 2015

10/15/2015

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SWOD
Deadlift 1x3 at 65% 1RM
Deadlift 1x3 at 75% 1RM
Deadlift 1x3 at 85% 1RM

Rest as needed between sets.


WOD
Tabata Ball Slam, 20 lbs
Tabata Push-up (hand release)
Tabata Farmers Carry, 70/53 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
This is a FULL tabata for each, so the workout will be 12 minutes long. Coaches choice on how it is performed (Each movement at a time (AAA....BBBB....CCCCC....) or "A" movement then "B" movement and then "C" movement, ABC, ABC, ect.... )
​
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14 October 2015

10/14/2015

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SWOD
Overhead Squat 1x3 at 65% 1RM
Overhead Squat 1x3 at 75% 1RM
Overhead Squat 1x3 at 85% 1RM
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