11.01.16 Tuesday

STRENGTH: Turkish Get Up *Accumulate 20 total reps working up to a challenging weight. *15:00 Time Cap METCON: MAIN WOD: For time: 800m Run 21 Burpees onto Plate (45/25#) Rest 3:00 400m Run 15 Burpees onto Plate Rest 3:00 Row 200m 9 Burpees onto Plate **ALT WOD (if...

10.31.16 Monday

STRENGTH: Squat Clean Thruster: 4 x 1, adding weight each set. *After last set perform “Fran Prep” – 3 Rounds of: 5 Burpees 4 Thrusters (up to work weight for Fran) 3 Pull-ups (whatever scaling option you choose) *Rest 1:00 after each round. METCON:...

10.29.16 Saturday

METCON: AMRAP 33:00 w. a partner: 40 Calorie Row 40 Wallballs (20, 14) 4 Wall Climbs 2 Rope Climbs (or 5 Strict Chin-ups ea athlete) *Scale as needed. One person works and split work however desired.” QOD: What are you going to be for Halloween on...

10.28.16 Friday

STRENGTH: Speed Front Squats: 8 x 3 @65%, every 60s. – All sets should be as explosive as possible. – Only add weight from last week if all sets were fast. METCON: For time: 10 Deadlifts (155, 105) 15 T2B 10 Squat Cleans (155, 105) 15 T2B 10 Power Clean +...

10.27.16 Thursday

GPP/Gymnastics: 1) Farmer Carry: 4 x 100 meters @AHAP. Rest 60s. 2) Handstand Hold: 4 x 10-30s. Rest 60s. Scaling for HS Holds: -Wall HS Hold -Headstand -Feet-elevated Handstand (hips over shoulders) -HS Kick-ups METCON: WOD 1: Max UB Double Unders WOD2: Sprints: 10 x...