October 2015

Saturday October 31st

Metcon

7 Min Ladder

2,4,6,8.....
 

Deadlift
Seated DB Strict Press (Scale Up HSPU)

Rest 5 minutes

7 Min Ladder

2,4,6,8.....

STOH
Goblet Squat
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Friday October 30th

Skill

OHS

Metcon

Partner Wod

AFAP

3 Rds

50 KBS
40 Ball Slams
30 Push Ups
20 DB Jump Squats 
10 Burpees
 

Core

5 RFQ

 
9 Strict TTB or Supine Leg Raises
6 DB Deadbugs
3 Turkish Set Ups (Each Arm)

 

 

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Thursday October 29th

Practice

5 Min Double Unders

Strength

High Hang Power Clean

In 15 Mins work up to a heavy double

Metcon

8 Min AMRAP

50 DU's (90 Sec Cap)
5 Hang Power Cleans
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Wednesday October 28th

Mobility

Hip, Wrist and Quads

Strength

Front or Back Squats

4-5-6-7-8

5 Sec Pause In the Hole
 

Give yourself plenty of rest after each set

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Tuesday October 27th

Strength

5 Rds

A) Barbell Bent Over Row (8-10 Reps) Rest 45 Secs
B) Unilateral One Arm DB Floor Press (10 Each Arm) Rest 45 Secs
Work together share barbells

Metcon

Run for 15 minutes.

Keep the pace uncomforable

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Monday October 26th

Practice

5 Mins of Double Under Practice

Skill

Pistols

3 Set of 15 Reps per leg at the progression you last did.

Metcon

4-5-6-7-8

Strict Pull Ups
Wall Balls (3x's)
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Sunday October 25th

Skill

10 EOMOM

2 Split Jerks

Metcon

3 RFT
 

15 Hang Power Cleans (Weight should be light enought so that at worst you break only once per set)
10 Pull Ups (Scale for Pull Ups is Jumping Pull Ups NO BANDS OR RR)
 

Newer Athletes (Less Than 6 Months) will do 5 Hang Power Cleans and then 5 Pull Ups For 10 Mins.  You Must Rest for 30 Secs after each set 

 

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Saturday October 24th

 

Metcon

Buy In

Max Cal Row in 5 Minutes

 

Then Rest 2 Mins
 

5 Min AMRAP

2 KB Clean and Press 
4 Ball Slams
8 Air Squats
10 KBS
 

Then Rest 2 Mins

 
2 Min Max Burpees
 

Score is combined of row and burpees.

 
 
 
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Friday October 23rd

Strength

Deadlift

5-5-5-2-2-2

 

Core

2 Rounds

1 Minute at Each Station
 

Abmat Sit-ups
Hollow Rocks
Plank Hold
Jack Knives
Rest
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Thursday October 22nd

Strength

Back Squats

10-5-3-1-1-1-1-3-5-10

Metcon 

"J.T."

9-15-21-15-9
 

Push-ups
Ring Dips
Handstand Push-ups

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