10/11/16

A. Tabata Pull Ups – kipping/butterfly -> jumping pull up -> ring row

B. Tabata Ring Dips -> Bar Dips -> Box Dips

C. Tabata Thrusters (30kg/20kg) -> WB thrusters

D. Tabata T2B -> Hanging Knee Raises -> V-Ups

E. Tabata Plyo Lunge -> Jumping Squat

F. Partner WOD – 5 rounds
P1 – Wall Sit ALAP (15kg/5kg plate)
P2 – Walking plank until P1 fails, then swap

09/11/16

A. HSPU technique – 20 minutes
Adv – Strict HSPU 3 – 5 reps (deficit if easy)
Beg – kick up technique, wall walks, negatives, or strict presses

B. For Time
600m/500m row buy in
Then 5 rounds
10 alt arm KB snatch (5 each side)
12 Goblet Squats (24kg/16kg)

08/11/16

A. Partner WOD
3 rounds
60 Partner wall balls (total)
4 laps box push (lap = up and back, 2 laps each)

B. Partner WOD
30:30 work:rest, P1 does 30 sec while P2 rests, then swap
1 – Ball Slams
2 – Burpees
3 – DU/Skip
X 5 (15 minutes total work)

07/11/16

A. 3 TnG Power Clean + 3 Push Jerk x 5, rest 90sec-2min // (Beg: do hang power cleans)

B. EMOM x 20
ODD – 5 burpee box jumps @ 24″/20″
EVEN – 2-3 Deadlifts @ 130kg/90kg // (Beg: 80kg/50kg DL or less can do 4-5 reps)

C. Finisher – 40 sec ALL out for cals on bike, rest 90 secs x 2

03/11/16

A. 10 – 9 – 8- 7 – 6 – 5 – 4 – 3 – 2 – 1 – DB renegade rows
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18- 20 – American KB Swing @ 24/16

B. For Time:
800m row/run
40 mountain climbers
40 peep holes
80 DU
40 mountain climbers
40 peep holes
80 DU

02/11/16

A1. Adv – Kipping/butterfly pull up AMRAP x 5, rest 30 sec
Beg – Neg Pull Up @ 80A1 – 3 reps x 5, rest 30 sec

A2. Adv – 10 alternating leg pistol squats
Beg – Pistol progression

B. Karen + Grace had a Frankenchild
For Time (25min cap):
75 wall balls
30 Clean + Jerk @ 60/40
75 wall balls

01/11/16

A. 30min AMRAP CHIPPER
40/30 Cal Row/Ride
50 walking lunges
3 rope climbs or 2 Chin Holds ALAP or 5 tough supinated grip single ring row + Hold ALAP after 5th rep
50 plate burpees (both feet jump onto 10kg plate each rep)
3 rope climbs

B. Side plank: FLR: Side Plank: Rest – 30:30:30:30

28/10/16

Warm up for snatches with broomstick
Upper back mobility

A. 3.3.3.3.3 Hang Power Snatches – work to a heavy 3

B. Partner WOD – You Go, I Go
5 Rounds AFAP
8 power snatches (40/25)
8 burpees over bar
(1 partner does a round, 1 partner rests, 1 round is completed when both partners do a round each)