Sunday is for swings - crawls and rows

Sunday, November 18 2018

For those of you who missed this: GO TO BED

WOD: 5 rounds - 10 Russian swings - Length of Training area bear crawl - 10 Ring rows

Strength: Every :90 for 4 rounds - 10 v- up, :10 hollow hold, 10 hollow rocks, :10 hollow hold

Accessory: 2x20 seated banded rows (sit on ground with a loop of the band in each hand and row pulling to top ab - to increase difficulty use fat gripz)

Recovery: Coaches Choice


Different type of day

Saturday, November 17 2018

WOD: 20 round - :10 seconds assault bike - :50 active pedal - go for max calories (if you completed recently on the assault bike - use a row erg or ski erg)

Strength: 5 rounds - 10 body weight back squats (use racks), max effort push ups - rest 4:00 between rounds - your squats need to be BELOW 50% of your 1RM backsquat max. The squats are intended to be done unbroken. Change the push ups to a target at different heights to ensure you get 10+ reps a round.

Recovery: Coaches Choice


Everyones favorite things

Wednesday, November 14 2018

Gymnastic Prep: 3 rounds NFT: Length of middle training area - seal walk, 10 single leg squats, 150 jump rope singles, :30 ring support hold (modify distance with seal walk, modify pistols to target, support holds could be on a box or p-bar on a box or just p-bars)

Strength: Alternating - 6x10 KB Russian Swings - 6x10 Glute Ham Bridges

Recovery: 1k row (nose breathing only)


T2B-DB Snatches - Box Step overs

Tuesday, November 13 2018

WOD: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box

Strength: 6x2 Split Jerk @ 85% of 1RM Split Jerk

Accessory: 2xME Push ups (or accumulate 30 total reps)

Recovery: 1x30 face down arm angels without touching the ground


"Tin Man"

Sunday, November 11 2018

WOD: ”Tin Man” 5 Rds 5 Power Cleans 205/135 5 Bench Press 205/135

Gymnastic Prep: 10 minutes working on handstand hold or walks - accumulate at least 3:00 of hollow hold or superman hold

Recovery: Coaches Choice

Tin Man: Tin Man5 rounds; 5 body weight bench presses, 5 body weight power cleans. FOR TIME


Little bit longer

Saturday, November 10 2018

WOD: 5 rounds for time of: 25 step ups 24/20 (unweighted) 50-ft. single-arm overhead lunge 50/35 Time Cap 35min Modify as needed - lunge should be 25ft on each arm. Each step up should come to full extension at top

Coaching: Discuss modifying and get set up

Recovery: Coaches Choice