15-11-17

MONDAY A. 3 Rounds of: 20 Banded Monster Walks 15 Banded Pull Throughs 10 Air Squats B. “Chewbacca” Benchmark WOD COMPETITOR 1km Row 50 Wall Ball (20/14lbs) 50 Box Jumps (24/20-inch) 50 Ring Pushups 50 KB Swing (24/16kgs) 50 Wall Ball Clean 1km Row RXD 1km Row 50 Wall Ball (20/14lbs) 40 Box Jumps (24/20-inch)…

14-11-17

A. 10 Empty Barbell Step Ups (5 each side)
Then
2 Rounds:
6 Alternating Barbell Steps Ups
2 Rounds:
4 Alternating Barbell Steps Ups
* Increase the load a little each round if possible
* The last set should be at or around your starting weight for the first set.

B.

COMPETITOR
Part 1:
4-4-4-4-4
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (½ Bodyweight)

RXD
Part 1:
4-4-4-4-4
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)

FITNESS
Part 1:
4-4-4-4
Split Squats
Part 2:
400m Single Arm Farmers Carry for time

13-11-17

A. 3 Rounds of:
20 Banded Monster Walks
15 Banded Pull Throughs
10 Air Squats

B. “Chewbacca” Benchmark WOD

COMPETITOR
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 Wall Ball Clean
1km Row

RXD
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 Wall Ball Clean
1km Row

FITNESS
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 Wall Ball Clean
500m Row

10-11-17

A. Running Prep for Workout

In Partners, perform Banded Resistance efforts:
4 x 50m Each — one person holds a thick band around their partners waist and resists them trying to run as hard as they can moving with fast hands and feet and not about getting to the end distance as fast as possible, moving forward inch by inch. Make sure people partner up with similar strength.
Rest is both people walking back to the start of the 50m.

B.

Competitor:
Row/Run 400m
21 Banded Situps
Run 400m
4 Rounds

Rx’d:
Row/Run 400m
15 Banded Situps
Row/Run 400m
4 Rounds

Fitness:
Row/Run 400m
15 Butterfly Abmat Sit Ups
Row/Run 400m
4 Rounds

09-11-17

A. Prep Work

Perform Pushup attempts:
* Perform up to 2 sets of test attempts.
* Aim to have full recovery between each set, so rest about 3min before performing the second attempt.
* Do it in partners so they can keep each other accountable on movement standards and rep count.

Prep for Back Squat:
1 x 10 reps
3 x 5 reps
3 x 3 reps
* Start with empty barbell and add weight each round.
* Rest 90sec-2min between sets.
* The last set of 3 should be getting very close to where you want to start with your first set of 1.

B.Gymnastics and Weightlifting

Competitor:
Gymnastics: Max Push Ups
Weightlifting: 1RM Back Squat

Rx’d:
Gymnastics: Max Push Ups
Weightlifting: 1RM Back Squat

Fitness:
Gymnastics: Max Push Ups
Weightlifting: 1RM or 3RM Back Squats

08-11-17

A. Shoulder Complex
5 Rounds of:
1 Strict Press + 1 Push Presses + 3 Push Jerks
* Take bar from ground, increase weight each round, go heavy (not close to failing).

B. 10 minute AMRAP

Competitor:
10 Shoulder-to-Overhead @ 60kg/40kg
10 Strict Pull Ups

Rx:
10 Shoulder-to-Overhead @ 50kg/35kg
5-10 Strict Pull Ups

Fitness:
10 Shoulder-to-Overhead
10 String Ring Pull Ups

07-11-17

A. Work up to heaviest 50m One Arm OH DB Carry

B. For Time:

Competitor:
4 Rounds of:
18 Air Squats
9 Front Squats @ 50kg/35kg
50m One Arm OH DB Carry

Rx:
4 Rounds of:
18 Air Squats
9 Front Squats @ 35kg/20kg
50m One Arm OH DB Carry

Fitness:
4 Rounds of:
15 Air Squats
7 Front Squats // Goblet Squats
50m One Arm OH DB Carry // One Arm DB Front Rack Carry

06-11-17

A. PVC/Barbell mini complex:
1 x High Hang Power Snatch
1 x Mid Thigh Power Snatch
1 x Full Power Snatch
* Perform 3 sets, increasing weights each set

B. For Time:
Rx:
10-8-6-4-2
Power Snatch (Weights increase each round)

Men: 55-60-65-70-80kg
Women: 40-45-50-55-60kg

Fitness:
5 Rounds of:
8 Power Snatches @ 40kg/30kg
20 Hollow Rocks