Programming: Week of October 8th – 12th, 2018

Monday, October 8th, 2018

Warm up: 2 Rounds of
2 min. jump rope

10 down up dogs

10 arm thread through

10 light weight arm rotations

10 lunge & reach up

Strength: Split Jerk

3-3-3-3-3

WOD: 20 Min AMRAP

18 Kettlebell Swings, 53/35 lbs

12 Single Arm Kettlebell Overhead Walking Lunges, 53/35 lbs

6 Ring Dips

 

Tuesday, October 9th, 2018

Warm up: 100m run > 200m row > 400m bike

2 Rounds Of:
5 ring row
5 chest tracing through to deep dip position
5 hip kip (ground or with box @ feet)

10 air squats
10 jumps just from isolated dip position

Strength: Hang Squat clean

3-3-3-3-3

WOD: “Nasty Girls”

3 rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans, 135/95 lbs

 

Wednesday, October 10th, 2018

Warm up: With a Partner…
100m row > med ball squats
200m row > med ball thrusters

Side lunges around rig
Broad jumps around rig
Jump rope around rig


Strength: Sumo Deadlifts

5-5-5-5-5

WOD: 25 Min AMRAP

5 Parallette Pass Throughs

10 Wall Balls, 20/14 lbs

15 Row Calories

20 Double Unders

 

Thursday, October 11th, 2018

Warm up: 3 rounds
200m run
3 wall walks
6 head through window jumping pull ups

Strength: 1 Rep Max Shoulder press


WOD: 3 Round for Time of:

Run, 400 m

10 Shoulder-to-Overheads, 185/125 lbs

 

Friday, October 12th, 2018

Warm up: Line drills


Strength: Front Rack Alternating Reverse Lunges

10-10-10-10-10

WOD: 4 Rounds For Time of:

20 Box jumps

20 hand release push ups

20 dumbbell squats 50/35 per hand

20 pull ups

 




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