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W.O.D.

Monday – October 26

21-18-15-12-9-6-3

Back Squat (95/65)

Push Ups

Deadlift (95/65)

Box Jump (24/20)

*24 Minute Cap

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Starting the week off with a high volume test of pacing and efficient movement. There is a saying, “The 95/65 pound barbell is the most evil thing in Crossfit”. Even though this should feel light at the start, be sure to take into account just how important it is to move efficiently from the beginning.

Saturday – October 24

In Teams of 2 (1 working / 1 resting)

@0:00

AMRAP 8

Partners will switch every 2 Minutes

35 Double Unders

7 Rower Facing Burpees 

AMRAP 8 

Partners will switch every 2 Minutes 

10/8 Cal Row 

7 Toes to Bar 

AMRAP 8

Partners will switch every 2 Minutes 

35 Double Unders 

7 Toes to Bar 

AMRAP 8

Partners will switch every 2 minutes 

10/8 Cal Row 

7 Rower Facing Burpees 

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Partners will have to communicate where they leave off after their respective 4 minute period do they can accurately keep track of their rounds. Go hard for 2 minutes, rest for 2 minutes. For the entire time, have fun!

Friday – October 23

25 Minutes to complete or get as far as you can:

2 Rounds of DT @ 95/65

2 Rounds of Cindy 

2 Minute Rest

2 Rounds of DT @ 135/85

2 Rounds of Cindy 

2 Minute Rest 

2 Rounds of DT @165/105

2 Rounds of Cindy 

2 Minute Rest

2 Rounds of DT @185/125

2 Rounds of Cindy 

1 Round of DT = 12 Deadlifts / 9 Hang Cleans / 6 Shoulder to Overhead 

1 Round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats 

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There is too much fun in this one to possibly write about in a few sentences. This is meant to eventually get most of you to a point where the DT portion really slows down. It will start fast and end….well…you’ll see. LETS GO

Thursday – October 22

Part 1:

For Time:

40 Russian KB Swings (53/35)

42 Plate Overhead Walking Lunges (45/25) – 6 steps then turn around 

40/32 Cal Row 

*9 Minute Cap (strict)

Part 2: 

Every 1:30 for 8 Sets 

1 Front Squat + 1 Push Press + 1 Split Jerk 

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Approach part 1 with intensity from the start and try to do as much unbroken as you possibly can. Part 2 will be the start of us prepping our squat clean and jerk. This weight will be dictated by how much you can push press, therefore the squat won’t be too challenging.

Wednesday – October 21

AMRAP 2

19 Burpees to target

Max Sit Ups 

1 Minute Rest

AMRAP 2

17 Burpees to target

Max Hollow Rocks 

1 Minute Rest

AMRAP 2

15 Burpees to target

Max Plank Hold 

3 Minute rest 

Repeat 

*Not recording results 

*Burpees should be done at max-intensity 

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Keeping it simple and intense today. This will be a lot on the midline today. This would also be a good test for you to see just how fast you can move with a legit, full range of motion burpee and how functional you are after. The goal here is to move for 2 minutes straight each time.

Tuesday – October 19

AMRAP 22

12/9 Cal Row 

3 Deficit Handstand Push Ups (4/2) Or 6 Handstand Push Ups

10 Pull Ups

3 Deficit Handstand Push Ups (4/2) Or 6 Handstand Push Ups

8 Box Jumps (30/24)

3 Deficit Handstand Push Ups (4/2) Or 6 Handstand Push Ups

*Athletes will rest from 6:00 – 8:00 and 14::00 – 16:00

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Athletes will have the option to work with less volume, but a difficult deficit (something you will be seeing more and more of) or sticking with the normal range of motion and higher reps. Also note the higher box today. The breaks mid-workout should enable you to push the pace as long as the upper body capacity is there. Go get it!

Monday – October 19

Part 1:

3 Sets (not for time)

6 Barbell Back Rack Bulgarian Split Squats (R and L)

8 Ring Dips 

6 Pause Front Squats (Build in weight – 20-30%) – Pause for 3 seconds and drive up fast

8 One Arm Row w/ Pause at top (R and L)

*10 Minute Cap (Strict)

Part 2: 

EMOM 3 @50+%

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean 

EMOM 3  @65+%

1 Power Clean + 1 Hang Squat Clean 

Rest 1 Minute 

Every 1:30 for 3 Sets @75+%

1 Power Clean + 1 Front Squat 

1 Squat Clean 

Every 1:30 for 4 Sets @85%

1 Squat Clean

Saturday – October 17

In Teams of 2 (1 working / 1 resting)

AMRAP 32

100 Lateral Burpees over DB 

400 M Run (together)

100 KB Swing

400 M Run (together)

100 Handstand Push Ups  

400 M Run (together)

100 Toes to Bar 

400 M Run (together)

100 Hang DB Clean and Jerk 

50/40 Cal Row

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“AMRAP” stands for “As Many Reps as Possible” today. Can you get through this entire piece and back to the burpees? Come up with a rep-split that keeps you guys transitioning quickly. The runs are going to make or break most pairs….

Friday – October 16

Every 3:00 for 8 Sets 

14 Alternating KB Step Ups / Reverse Lunge 

14 Box Jumps (step down)

*Squat Cleans 

Sets 1 and 2: 4 reps @60-65%

Sets 3 and 4: 3 reps @70-75%

Sets 5 and 6: 2 reps @80-85%

Sets 7 and 8: 1 rep @90+%

*Alternate Step Up / Reverse Lunge each round 

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We are going to fatigue the legs before going for some heavy cleans. A complete set of work should take under 2:00 without taxing the heart rate too much. Your focus on the barbell will be getting under fast with a strong and stable midline + front rack position.

Thursday – October 15

21 Minute Alternating EMOM (7 Sets)

1: 7 Handstand Push Ups + 7 Strict Press (under 50 seconds)

2: 14 Alternating Hang DB Snatch + 7 Pull Ups (under 50 seconds)

3: 30 Seconds Max Cal Row 

*Record total calories – that’s it.  “RX” is dependent on range of motion and volume from station 1 and 2.

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We want to try and move with urgency today. Pull ups will be under more duress than last week, scale the DB Snatches (reps or load) if you struggle to get the work done in under 50 seconds. The rower is where you will make or break the workout. We want to push to the point to get those max cals, but not to the point where you cripples you at stations 1 and 2. For some, this will need to be a recovery pace.