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HERO TUESDAY

10/31/2016

0 Comments

 
Tuesday, November 1

HERO WOD - Bradshaw (10RFT)

Rx
3 HSPU
6 Deadlifts 225/155
12 Pull ups
24 DU

0 Comments

MOVE IT MONDAY

10/30/2016

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Monday, October 31.
Strength - Back Squats
WU
3@70%
3@80%
3+90%

WOD - 12 Min EMOM
Rx
Min 1 - 30 DU
Min 2 - 10 Clusters 115/75
Min 3 - 1 Legless RC

L2
30 DU
10 Clusters 95/55
1 RC

L1
15 DU Progression
10 Clusters 75/35
1 KRC / 3 pulls
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FIRED UP FRIDAY

10/27/2016

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Friday, October 28

STRENGTH - HPC (20 Mins to establish 1RM)

WOD - 12 Min AmRap
10 Tire Flips
10 HR Pushups
10 HPC 95/65

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2X2 THURSDAY

10/26/2016

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Thursday, October 27

Skill - Wall Climbs

WOD 1 - 5RFT
1 rope climb
20 DU

Rest 3 Min

WOD 2 - 3RFT
15.10.5 Snatch (95/65, 135/95, 185,135)
10 Bar Facing Burpees

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SPEED BALL WEDNESDAY

10/25/2016

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Wednesday, October 26

Strength - Deadlift
WU
5@65%
5@75%
5+@85%

WOD - 10 Min EMOM
Even - 100m sprint
Odd - 20 Wall Balls 20/14

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DO IT FOR A HERO TUESDAY

10/24/2016

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Tuesday, October 25

Skill - GOAT Work

HERO WOD - HAMMER 5RFT

Rx
5 Power Cleans 125/95
10 Front Squats
5 Jerks
20 Pull-ups
****90 sec rest between each rd



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BIG MOTOR MONDAY

10/23/2016

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Monday, October 24
Strength - Press
WU
5@65%
5@75%
5+@85%

WOD - 9 Min AmRap

Rx
Buy in - 5 Rope Climbs
3 Ring Muscle Up
5 HSPU
7 Box Jump 30/24"

L2
Buy in - 3 Rope Climbs
3 Mod Ring MU
5 HSPU (1 Mat)
7 Box Jumps 24/20"

L1

Buy in - 3 KRC / 9 rope pulls
3 Ring PU / Mod PU
5 Mod HSPU
7 Box Jumps 20/12"

WU
400m run
10 PT
10 GM
10 Arm Circle forward/backward
10 squats (3sec pause)
10 push-ups
10 step ups (each)
10 ring rows
10 pull-ups
30 sec HS Hold

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FRIDAY FREEZE

10/20/2016

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Friday, October 21

STRENGTH - Front Squats 3x5 (WU, 60%, 70%, 80%)

WOD - 3RFT

Rx
5 Burpee Bar Muscle Ups
10 Ring Dips
20 Pistols (alt)
100m run

L2
5 Burpee Mod Bar Muscle Ups
10 Ring Dips (thin band)
20 Plate Pistols (alt)
100m run

L1
5 Burpee PU
10 Tricep Dips / Banded
20 Mod Pistols (alt)
100m run
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HERO WOD THURSDAY

10/19/2016

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Thursday, October 20

HERO WOD ABBATE - For Time

1 mile run
21 C&J 155/105
800m run
21 C&J
1 mile run

****GOAT WORK AFTER IF TIME PERMITS AFTER WOD
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HIPPY WEDNESDAY

10/18/2016

0 Comments

 
Wednesday, October 19

Strength - Bench Press (2-5#....take 90%)
WU

5@65%
5@75%
5+@85%

WOD - 10 Min AmRap
Rx
10 KBS 70/53#
10 MB GHDSU 20/14
10 Box Jump Over 30/24"

L2

10 KBS 53/35#
10 GHDSU
10 Box Jump Over 24/20"

L1

10 KBS 35/18#
10 MBSU 20/14
10 Box Jump Over 20/12"

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