Friday november 8 2019

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-Warm Up-



Dynamic Warm Up!


-WOD-

"OPEN 20.5"

FOR TIME: 20 minute cap

40 Ring Muscle-Ups

80 Cal Row

120 Wall Balls (20/14)

Partition the work any way!!!

Scaled Ring Muscle Ups to chin over the bar pull-ups!

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ThurSday november 7 2019

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-Warm Up-

3 rounds

(Movements will change each round)

8 cal row

8 ring row

8 push ups

8 slam ball deadlift

8 lunges

:30 Samson stretch

-WOD-

EMOTM 24

MIN 1 - Row for Cals

MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)

MIN 3 - Hollow, Superman, or Plank Hold

MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 - Slam Ball (30/20)|(20/10)

MIN 6 - Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest...walk, breath, and recover.

COOL DOWN

FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child's Pose

2:00 Down Dog Pose

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Wednesday november 6 2019

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-Warm Up-


2 rounds

20 jumping jacks

20 mountain climbers

7 up/downs

Into...

1 round

10/8 Cals bike

10 med ball deadlifts

10 med ball squats

10 med ball strict press

-Strength/Skill-

4-4-4-4*

Segmented Tempo Deadlifts

*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.

-WOD-

AmRaP 15

15/12 Bike

12 Wall balls

10 Deadlifts 155/105





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Tuesday november 5 2019

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-Warm Up-

Foam roll

Hips and Quads

(2 minutes each)

Into...

3 rounds

10 up/downs

10 plate curls

10 jump squats

10 plate bent over rows

-Strength/skill-

3-4 sets

20 DB hammer curls

8/8 single arm heavy DB bent over rows

10 elevated ring rows

-WOD-

AmRaP 9

15 hang power cleans 95/65

20 toes to bar

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Monday nOvember 4 2019

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-Warm Up-

2 Rounds

5 inchworms (no pushups)

5 push up to pike

10 groiners

10 Sampson lunges

10 arm circles

10 arm haulers

Then grab a light Dumb Bell

2 Rounds

:15 second plank hold

5/5 single leg DB RDls

15 plate hops

5/5 single arm DB push press


-Strength/Skill-

Back Squat

5-5-5-5-5

*all reps across each set @70% of last weeks 5 rep max

-WOD-

(15 minute Cap)

3 Rounds

Each For Time!

50 Double Unders

15 Double DB Double Deadlifts 50/35

10 Double DB Push Press 50/35

50 Double Unders


-1 minute rest after each round-






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SUnday nOvember 3 2019

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-Warm Up-

2-3 minutes like row/bike

3 rounds

25ft bear crawl

25ft front jumps (think jumping air squat)

25ft broad jump

25ft burpee broad jump

-WOD-

"TABATA"


8 SETS EACH, :20 ON / :10 OFF


TABATA 1 - Plate Ground to Overhead (45/35)|(25/15)

TABATA 2 - Alt. V-Up

TABATA 3 - Plate OH Lunge (45/35)|(25/15)

TABATA 4 - 20 inch box jumps

TABATA 5 - Cal. Bike


-Rest 1:00 b/t Each Full Tabata-

Post WoD finisher!!


ALTERNATING TABATA

T1 - Banded Tricep Pull-Down

T2 - Double DB Curl (light)

*8 Sets Each, Alternating Movements.


*8 Sets Each, Alternating Movements.





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SatUrday november 2 2019

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-Warm Up-


Mini triathlon Warm Up


2:00 minute run (400m)

2:00 minute bike

2:00 minute row

*athletes can start out of order if they need to to

Run, bike, row

Run, row, bike

Into..

AmRaP 8

5 inchworms + push up

8 shoulder openers

8 scap pull ups

8 bootstraps

20 shoulder taps

Then set stations up for WOD

-WOD-

Teams of 2-3

5 RFT

25 C2B Pull-Ups

40 wall balls

60 Cals on the rower

-25:00 Cap-


Pull-up Mods

  • chin above the bar (kipping)

  • Banded pull ups

  • Jumping C2B

  • Jumping chin above the bar

  • Ring rows (35 reps each time)




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Friday nOvember 1 2019

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Workout

"OPEN 20.4"

FOR TIME

30 Box Jumps (24/20)

15 Clean & Jerks (95/65)|(65/35)

30 Box Jumps

15 Clean & Jerks (135/85)|(95/55)

30 Box Jumps

10 Clean & Jerks (185/115)|(115/75)

30 Single Leg Squats*

10 Clean & Jerks (225/145)|(135/95)

30 Single Leg Squats

5 Clean & Jerks (275/175)|(155/115)

30 Single Leg Squats

5 Clean & Jerks (315/205)|(185/135)

-20:00 Hard Cap-

*Note for the scaled version, athletes are performing a MB Step-Up in place of the Single Leg Squat. Please see the Games site for all details on scoring, scaling, and official rules.

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