Wednesday 10/24/18

Wednesday 10/24/18

A) Coaches Choice Warm-Up

B) 10 Sets
Overhead Barbell Carry w/banded kb tension x50ft
rest 30 sec

*Use rack arms to stand up weight directly overhead

C) For Time:
21-15-9 Reps Of:
Deadlift (185/125)
Wall Ball (20/15)
DB Clean and Press (50/35)

Tuesday 10/23/18

Tuesday 10/23/18

A) 2 Min Assault Bike
+
2 Sets
Groiner Hold x30 sec ea.
Active Lat Hang x15 sec + Dead Hang x15 sec
Romanian Deadlift x10
Snatch Grip BTN Press x10

B) Every 2 Min For 10 Min Do:
Snatch Pull + Power Snatch + Hang Power Snatch
*Building from 70% of 1RM Snatch

C) For Time:
35 Pull-ups
50 Overhead Squats (95/65)
rest 6 min

For Time:
100ft Front Rack DB Walking Lunge (50/35)
30 Pull-ups
100ft Front Rack DB Walking Lunge
rest 6 min

For Time:
1000 m Ski Erg

Monday 10/22/18

Monday 10/22/18

A) 3 Sets
Half Kneeling Single Arm DB Arnold Press x10 ea.
Single Arm DB Windmill x5 ea.
Inch Worm x25 Feet
Walking Knee Pull x25ft

B) 5 Sets
Pause Dip Push Jerk + Push Jerk x1x2
rest 90 sec
*Building

C) Every 2 Min For As Long As Possible Complete:
8 Burpee Box Jump Overs (24″/20″)
8 Hang Power Snatch (115/80)
8 Thrusters (115/80)

*Choose a weight that allows you to perform this sequence multiple time in under 1 minute. Everyoens goal should be to choose a weight and box height that will allow you to complete a minimum of 6 sets of the above work.

Sunday 10/21/18

Sunday 10/21/18

A) Coaches Choice Warm-Up

B) 5 Rounds For Time Of:
15 Wall Balls (20/15)
15 Cal Assault Bike
10 Front Rack Step-ups (65/45)
200ft Farmers Carry (70/55)

C) 3 Sets
Hip Extension x12 @30×1
Single ArmBent Over DB Row x15 ea.

Saturday 10/20/18

Saturday 10/20/18

A) Coaches Choice Warm-Up

B)
In Teams Of 3 Perform:
90 Hang Power Clean and Jerk (115/75)
90 Deadlift (115/75)
90 Cal Row
*each athlete performs 15 rep increments for each exercise until all the reps are completed.

72 Hang Power Clean and Jerk (135/95)
72 Deadlift (135/95)
72 Cal Row
*each athlete performs 12 rep increments for each exercise until all the reps are completed.

48 Hang PowerCleand and Jerk (155/105)
48 Deadlift (155/105)
48 Cal Row
*each athlete performs 8 rep increments for each exercise until all the reps are completed.
13
Results

Friday 10/19/18

Friday 10/19/18

A) Coaches Choice Warm-Up

B) 8 Sets
Front Squat x1 6361

C) “Dork”
6 Rounds For Time Of:
60 Double Unders
30 Kettlebell Swings
15 Burpees

Thursday 10/18/18

Thursday 10/18/18

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B)
For Time:
800 m Run
20 Single Arm DB Push Press, R (50/35)
20 Single Arm DB Push Press, L
50 Squats

rest 5 min

For Time:
50 Squats
20 Single Arm DB Push Press, R
20 Single Arm DB Push Press, L
800 m Run

C) EMOM For 6 Min Do:
Odd – DB Bench Press x15
Even – DB Bent Over Reverse Flyes x15

Wednesday 10/17/18

Wednesday 10/17/18

A) Coaches Choice Warm-Up

B) 4 Sets
Single Arm Bar Hang x10 sec ea.
Ring L-Sit x5.5.5
5 Sec Box Step Down x4 ea. leg

*Perform L-Sit on floor if unable to support yourself on rings

C) For Time:
1000 m Ski Erg
30 Alt DB Snatch (50/35)
30 Sumo Deadlift High Pulls (75/55)

Tuesday 10/16/18

Tuesday 10/16/18

A) 2 Min Assault Bike
+
2 Sets
Groiner Hold x30 sec ea.
Active Lat Hang x15 sec + Dead Hang x15 sec
Romanian Deadlift x10
Snatch Grip BTN Press x10

B)
5 Sets
Power Snatch x1.1.1
*rest 10 sec between each lift.

C) AMRAP In 20 Min Of:
10 Pull-ups
12 Box Jump Overs (24″/20″)
14 Cal Row
rest 2 min

Monday 10/15/18

Monday 10/15/18

A) 3 Sets
Half Kneeling Single Arm DB Arnold Press x10 ea.
Single Arm DB Windmill x5 ea.
Inch Worm x25 Feet
Walking Knee Pull x25ft

B)Every 90 Sec For 12 Min Do:
Push Jerk x8
*building

C)”Wodapalooza Workout 5″
AMRAP In 15 Min Of:
30 Back Squats (135/95)
30 Toes To Bar
30 Back Squats
30 Deficit Handstand Push-ups
30 Back Squats
30/20 Muscle-ups

*Scale backsquat weight appropriately to you ability.