WU
400m Run incr. Pace
6 minutes
15-20 sec Deadhang Hold
10 Glute Bridges fast
10 Bow & Bend
30 sec Lizard Stretch ea/s
WO Harout BDay WoD
4 rounds
Bike 11 cal
10 swing
10 burpees
1 pullup
38 jump rope
finish with 1 burpee & 1 swing
Friday, October 30
Thursday, October 29
10 29
WU
8 minutes
2-4-6-8-10...
• PVC Passthroughs
• Bodybuilders steady
• Wall Squats 2121
WO
15-12-9-6-3
OH Sq 95/65
Burpees over Bar
GOALS
Wednesday, October 28
10 28
WU
3-4 rnds
20-30 sec Bent Hollow Hold
10 Ring Rows squeeze
20 sec Airbike
10 Scap Pullups slow
WO
5 RNDS
10 SEC L-sit OR
5 sec Knee Raise Hold
3-5 Strict Pullups
20 sec Airbike Max Effort (Cals)
Rest 3:00
Rest: accumulate
20 sec Hip flexor ea/s, 20 sec lat stretch ea/s
Tuesday, October 27
10 27
WO
2:00 row
2-3 Rounds
10 Romanian Deadlifts squeeze
10 Scap Pushups slow
10 Rear Step Lunges
WO
5 rnds
10/8 SA DB Hang PC + PP
50/35 R
8 Box Stepups 24/20
10/8 SA DB Hang PC + PP L
8 Box Stepups
Monday, October 26
10 26
WU
8 minutes
8 Medball Squats full ROM
12 Situps
35 Singleunders incr. Pace
30 sec Classic Calf Stretch
WO
5 Toes to Bar
or Hanging Leg Raise
10 Wallballs 30/20/14
20 Doubleunders → 50 Singleunders
Wednesday, October 21
10 21
WU
8 minutes
10 Scap Pullups control
20 sec Dead Hang Hold
12 Deadbugs tight
12 Db/Kb Swings
WO
50-40-30-20-10
• Db Snatch (50/)35/25
• Abmat Situps
8 Jumping CtB Pullups (3 MU)
Tuesday, October 20
10 20
WU
2:00 Bike
3 Rounds
35-50 Singleunders
12 Kang Squats slow
30 sec Lizard Stretch easy
WO
5 RNDS - GOAL +350
1:00 Airbike
1:00 Front Squats 75/ 65/45
1:00 Doubleunders / Singleunders
Rest 1:00
Monday, October 19
10 19
WU
5-10-15-10-5
• RDLs full ROM
• Scap Pushups controlled
• Calf Raises x 2
WO
6 rnds, under 10 min
6 Hang Power Clean 115/...
9 Pushups
12 Box Jumps 24/2
Friday, October 16
10 16
WU
8 minutes
5-10-15..etc
• PVC Passthroughs slow
• Bodybuilders steady
• Scap Pullups
• Cat-Cows
WO
5-10-15-20-25...
• Toes to Bar
• (Jmp CtB) Pullups
8/10 Burpee Box Jumps 24/20
Wednesday, October 14
10 14
WU
8 minutes
9 Scap Pullups slow
12 Air Squats
20 sec Bent Hollow Hold
30 sec Airbike moderate effort
WO
5 rnds
15 sec Knee Raise Hold
3-5 Strict Pullups
15 sec AIrbike Max Effort (Watts)
Rest 3:00 -- accumulate 20 sec Hip flexor ea/s,
20 sec lat stretch ea/s
Tuesday, October 13
10 13
WU
8 Inch Worms slow
15 Bow & Bend full range
20 T-Spine Rotations
20 Glute Bridges fast
16 Deadbugs
x 2
WO
10-9-8-7-6-5-4-3-2-1
(Piked) HSPU
Front Rack Lunge x 2 75/55
Monday, October 12
10 12
WU
3-4 Rounds
1:00 Row easy
12 Rear Step Lunges smooth
20-40 Singleunders
30 sec Lizard Stretch passive
WO
5 rnds under 40 min
1k Row / 4 Min Bike, repeat cals
35 Doubleunders → 75 Singleunders
20 Box Stepups 24/20
Rest 2:00
Friday, October 9
10 9
WU
400m Row / 2 min Bike
6 minutes
10 Kang Squats controlled
20 Calf Raises
20 Bent Hollow Rocks tight
WO
21-18-15-12-9-6
• Goblet Squats 70/53
• Box Jumps 24/20
400m Row / 2 min Bike
Thursday, October 8
10 8
WU
3-4 Rounds
12 Deadbugs slow
10 Scap Pullups
8 Kb Deadlifts squeeze
30 sec Lizard ea/s
WO
12 min
5 Strict Pullups
10 Medball Situps 20/14
15 American KbS 53/35
Wednesday, October 7
10 7
WU
8 minutes
2-4-6-8..etc
• Front Squats
• Press
• Bodybuilders
WO
4-6 RNDS
8 Thrusters 95/65
15s Max Airbike
Rest/walk up to 3:00
Monday, October 5
10 5
WO
8 minutes
10 Ring Rows squeeze
10 Cat-Cows
10 Glute Bridges fast
5 Inch Worms
WU
6 rnds, under 14
5 j/ Pullups
5 HR/ Pushups
6 Hang Power Clean 95/65
9 Burpees over bar
Friday, October 2
10 2
WU
8 minutes
10 PVC Passthroughs slow
5 Wall Squats slow
20 Calf Raises
30 sec Lizard ea/s
WO
“Line Cook” (15 min)
5 RNDS
9 Power Snatch 75/55
12 Overhead Squats
15 Box Jumps 24/20
Thursday, October 1
10 1
WU
Tabata
Air Squats
2 Rounds
10 Pushups → Box
20 sec Bent Hollow Rock
10 Bow & Bend
WO
20/15 Goblet Squats 53/35
20/15/12 Pushups
40 Abmat Situps
Subscribe to:
Posts (Atom)
