12/15/18
WOD
4 RFT
800m Run
20 Hang Power Cleans 65/65
20 OTB Burpees
20 Barbell Lunges (front or back rack) 65/95
12/15/18
WOD
4 RFT
800m Run
20 Hang Power Cleans 65/65
20 OTB Burpees
20 Barbell Lunges (front or back rack) 65/95
12/14/18
Mobility
Sampson Stretch
Couch Stretch
Pigeon Pose
5/3/1 Week 3 Elevated Deadlift
75%x5; 85%x3; 95%x1+
WOD
27-21-15-9
D/L 155/225
Wall Balls
*30 Dubs (end of each round)
Hard Core Fit
*Same as above except singles and D/L 95/135
12/13/18
Warm Up
3 rounds
10 Cal Ski Erg or Assault Bike
WOD
5 RFT
200m Run
15 HSPU
15 TTB
15 Push Press 65/95
15 Renegade Rows 20/30
EWOD
Teams of 3
3000m ski Erg switch every 100m
Rest 3 mins
300 burpees over partner
Switch every 10
12/12/18
Mobility
Wrist Stretches
Couch Stretch
Pigeon Pose
5/3/1 Week 3 Front Squats
75%x5; 85%x3; 95%x1+
WOD
EMOM x 18 min
Min 1- 10 Front Squats
Min 2- 10 DB Power Cleans 35/50
then…
3 RFF
250m Row
50m Sled Push 45/90
Hard Core Fit
*Same as above except KB Goblet Squats
12/11/18
Core Work
3 rds
5 Strict TTB
10 Russian Twists (per side)
20 Ab Mat Sit-ups
WOD
30-20-10
Box Jumps
Pull-ups
Burpees
EWOD
1 mile Indian Run warm up
2 x 12 min AmRAP
A) bridge repeats (30 sec rest)
B) 50m sand relays
12/10/18
Mobility
Banded Rotator Cuff Complex
Banded Shoulder Distraction
Pigeon Pose
WOD
Hang Power Snatch-400m Run-KB Swings
25-Run-5
20-Run-10
15-Run-15
10-Run-20
5-Run-25
Rx= 55/70; 65/95
Hard Core Fit
*Same as above except 25/35; 55/75
12/7/18
2 RDS
10 GM
10 STIFF LEGGED DL
5/3/1 WEEK 2 ELEVATED DL FROM BLOCKS
70%x3
80%x3
90%x3+
WOD
8 MIN EACH STATION AMRAP
STATION 1
-10 BENCH PRESS 95/135
-10 DL 95/135
STATION 2
-25 YARDS PROWLER PUSH
-10 RING PUSH UPS
HARD CORE FIT
SAME AS ABOVE
*SUB H.R PUSH UPS/KB DL/RENEGADE ROWS FOR RING PUSH UPS
12/6/18
MOBILITY WORK/CORE
2 RDS
30 SEC PIGEON POSE EACH SIDE
30 SEC PLANK
30 SEC V-UP
WOD
TEAMS OF 2
3x100M SPRINT RELAY STYLE(BOTH PARTNERS DO 3)
50 WALL BALLS TOTAL
3xDB FARMERS WALK 20/30(BOTH PARTNERS DO 3)
50 THRUSTERS 65/95
3xOH WALK WITH PLATE 25/45(BOTH PARTNERS DO 3)
50 DB STEP UPS 20/30
3x10 CAL ROW
EWOD
EMOM x 10
6 Burpee box jump overs
EMOM x 5
45 dubs
EMOM x 10
150m Row
200m Row or 250m Row
*adjust according to ability. Should be about 10-15 sec rest
12/5/18
2 RDS
BANDED RORATOR CUFF WORK
10 INTERNAL ROTATIONS
10 EXTERNAL ROTATIONS
WOD
*17 MIN CAP
3 HSS 65/95
3 TTB
10 DUBS
6 HSS
6 TTB
15 DUBS AND SO ON
*DUBS KEEP INCREASING BY 5 REPS
HARD CORE FIT
*SAME AS ABOVE
*SUB 1 ARM DB OH SQUATS/V-UPS/SINGLES
***SINGLES START AT 20 AND DOUBLE EACH TIME