Monday 23 October 

WARMUP 

Coaches choice with double unders & hip mobility drills 

STRENGTH 

Back squat 10-10-10-10-10 reps

WOD

5 RFT:

10m lunge

100m run

Done with 15/10# plate. Both hands are always touching the plate. If a hand comes off or you set the plate down then do 5 burpees before you start where you left off. 

Friday 20 October 

WARMUP 

Plate run

Russian twist

Moving plates

3-5 minutes working on a goat I.e. double unders, handstand push-ups, rope climbs, pull-ups (kipping or butterfly). Pick something your weak at and attack it 

STRENGTH 

Deadlift On the Minute x 7

3 Deadlifts

Build each set

WOD

4 Rounds For Time: 

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Wednesday 18 October 

WARMUP 

Tabata plank

40m sled Push 

WOD

1. 2 Rounds:

400m Run

12 Squat Cleans (135/95)
2. Barbell Cycling

2 Rounds:

10 Power Cleans (185/135)

10 Front Squats (185/135)

10 Push Jerks (185/135)

Rest 2:00 between rounds
3. Double Under Practice

AMRAP 2:

Double Unders

Monday 16 October 

A coach might not be available 

WARMUP 
Coaches choice 

STRENGTH 

3×3 front Squat 

3×3 back Squat 

WOD

12x100m sprint. Walk back to start line after each sprint and then go again 

Friday 13 October 

WARMUP

Run 200m forward then 200m backwards 

Tabata plank

WOD

“Friday the 13th”

Freddy Kruger on a hangover after Chucky kicked him in the jewels

21 Thrusters

13 Burpees

15 Thrusters

13 Burpees

9 Thrusters

13 Burpees

3 Thrusters

13 Burpees

OOOOORRRRR

“Lucky 13”
3 rounds for time of:
13 push ups
13 situps
13 box jumps @ 20″
13 kb swings @ 1.5 pood
13 45/35lb push press
13 walking lunges (each leg)
13 mountain climbers
13 knees to elbows
13 pullups
13 dips
13 air squats
13 pvc good mornings 
13 burpees

Wednesday 11 October 

WARMUP 

Coaches choice 

STRENGTH 

Work up to a heavy 5 rep deadlift

WOD

For time:

800 Meter Run 

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Friday 6 October 

WARMUP 

3 rounds 

1:00 plank 

10 pvc pass throughs 

10 hanging knee raises 

10 push-ups 

10 sitting toe taps 

WOD

1) 3×3 heavy back squat (work up to working weight then do your 3 sets)

2) 5k run 

Monday 2 October 

WARMUP 

Coaches choice with double unders 

SKILL

5 minutes rope climb practice 

STRENGTH 

7-6-5-4-3-2-1 deadlift (building sets. Work up to a heavy or 1rm)

WOD 

For time:

Buy In: 800 Meter Run

3 Rounds: 

12 Chest to Bar Pull-ups

9 Power Snatch (95/65)

6 Strict Handstand Push-ups (sub 60% body weight STRICT PRESS. I.E. body weight is 170# then 60% is 100# strict press) add or subtract the weight to the bar you use for the power snatches 

Cash Out: 800 Meter Run

Friday 29 September 

WARMUP 

6 minutes alternating EMOM 

:55 seconds plank

15 sit-ups 

STRENGTH 

1) Clean and Jerk

On the Minute x 9 (3 Rounds):

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

2) Front Squat

6 Sets of 2:

Sets 1 & 2 – 75%

Sets 3 & 4 – 80%

Sets 5 & 6 – 85%

WOD

3 Rounds:

400m run

12 Deadlifts (275/185)

21 Box Jumps (24/20)