Week 45: 7 - 11 November

Monday, 7 November

Skill: 5 rounds

30 sec arch hold
4-6 slow kip
30 sec hollow rock
8-10 ring row


WOD: Alternating push/pull Gymnastic Strength

Pullups: 10-9-8-7-6-5-4-3-2-1
Ring dips: 1-2-3-4-5-6-7-8-9-10


Tuesday, 8 November

Strength: Front Squat

3-3-3-3-3-3

WOD: 4 RFT

15x over-bar burpee
10x Power Clean @ 155/105
5x Push Press
400m run


Wednesday, 9 November

Skill: EMOM 12 min
odd: 10x alternating KB G2OH
even: 15x Box Jump

WOD: 7 RFT
8x T2B
12x KB Swing


Thursday, 10 November

Strength: Squat Clean + Jerk

EOMOM: 2x Squat Clean + 2x Push Jerk

WOD: AMRAP 10 min

15x Wallballs
20m bear crawl
15x abmat situps
20m bear crawl

Week 44: 31 October - 4 November

Monday, 31 October

Strength: back squat
4x 10

WOD: for time

200m run
40x deadlift 135
200m run
30x t2b (scale to k2e)
200m run
20x thruster 95
200m run
10x over-bar burpee
200m run

Tuesday, 1 November

Skill: Rope Climbs

EMOM 12

odd: 1-2 rope climb attempt

even: 2-3 wall walks

WOD: 4RFT

25x KB Swing

15x pullups

25x abmat situps

15x box Jumps


Wednesday, 2 November

Strength: Press Complex
5 rounds on the 90 sec:
2x strict press + 3x push press

WOD: AMRAP 10 min
250m row
15x G2OH @ 75/55 


Thursday, 3 November

Skill: Handstand Progression

WOD: 'Kelly'
5RFT
400m run
30x Box Jumps
30x Wallballs


Friday, 4 November

Strength: Snatch Work
EOMOM: 9 Rounds
3x Power Snatch + 2x OH Squat + 1x Full Snatch

WOD: Partner 3k row

Week 43: 24 - 28 Oct

Monday, 24 October

Skill: Rowing Form

WOD: Rowing/running interval
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run


Tuesday, 25 October

Strength: Deadlift
5-5-5-5-5

WOD: 21-15-9
Cal Row
Barbell G2OH @ 115/75
Abmat Situps


Wednesday, 26 October

Skill: Box Jump EMOM 12
odd: height
even: lateral

WOD: Alternating TABATAs

air Squat
T2B

2 min rest

burpee
Pullup

Thursday, 27 October

Strength: overhead squat

5x4, on the 2 min

WOD: 'Running Randy' 3RFT 400m run 25x Power Snatches (75/55)

Friday, 28 October

Skill: handstand progression

WOD: 'Mary' 

20 min AMRAP

5x HSPU

10x Pistol Squat

15x Pullup

or

'Cindy'

20 min AMRAP

5x Pullup

10x Pushup

15x Air Squat

 

'Week 42: 17 - 21 October

Monday, 17 October

Strength: Clean
5 Rounds on the 90 Sec: 
2x Squat Clean
3x Power Clean

WOD: 'Grace'
30x G2OH @ 135/95


Tuesday, 18 October

Skill: Muscle-Up
4 rounds (16 min total)
min 1: slow kipping
min 2: floor transitions
min 3: 40 sec ring dips
min 4: 40 sec ring rows

WOD: 10 min AMRAP
200m run
1-2x rope climb
16x explosive steps-up

Wednesday, 19 October

Strength: 

Thruster

5x8

WOD:

50x Double Under

20x P. Clean(115/75)

50x DU

20x Front Squat

50x DU

15x P. Clean

50x DU

15x Front Squat

50x DU

10x P. Clean

50x DU

10x Front Squat

Thursday, 20 October

WOD: 5RFT

16x KB Swing

200m run

16x 2TB

200m run

16x abmat SU

200m run

Week 41: 10 - 14 October

Monday, 10 October

No WOD today! Also, Waller PFC is closed

Have a good holiday


Tuesday, 11 October

Strength: Push press/jerk

5 rounds; every 90 sec (from ground):
2x push press +
2x push jerk

WOD:

5RFT
200m run
7x bear complex


Wednesday, 12 October

Skill: Handstand 'death by'

HS PU: Start at 3 reps and EMOM add 1 rep

WOD: AMRAP 12
12 Cal row
12x burpee
12x KB Swing @53/35
12x Abmat situps


Thursday, 13 October

Strength: Front Squat
5-3-2-1-1-1RM

WOD: 16 min EMOM
odd: 5x Front Squat (deload to 60~70% of 1RM)
even: 12x low Box Jumps (focus on turnover)

Week 40: 3-7 October

Monday, 3 October

Strength: 6rounds, not for time: 
6x Bulgarian Split Squat (each leg)
20m walking lunges

WOD: 21-15-9-15-21

KB Swing
T2B
Box Jumps
Pullups


Tuesday, 4 October

Strength: Overhead Squat

10-5-3-2-1-1-1


Wednesday, 5 October

Skill: Double Under 'flight simulator'

5 min AMRAP: 5-10-15-20-25...

WOD: 15 min AMRAP

250m row
35x DU (2:1 Singles + 5 burpee)
200m run 
35x DU (2:1 Singles + 5 burpee)


Thursday, 6 October

Strength: 16 min EMOM
Odd: 5x Deadlift
Even: 12x Box Jumps

Core: 3 rounds, NFT
10x crunches
10x leg raises
10x toe touches
10x leg tuck
10x russian twist


Friday, 7 October

Partner WOD: 6 RFT (1 partner working at a time)
30x Squat Clean @115/80
20x Bar-facing burpee
10x Power Snatch @115/80
200m run*

*both partners complete run together

Week 40: 3-7 October

Monday, 3 October

Strength: 6rounds, not for time: 
6x Bulgarian Split Squat (each leg)
20m walking lunges

WOD: 21-15-9-15-21

KB Swing
T2B
Box Jumps
Pullups


Tuesday, 4 October

Strength: Overhead Squat

10-5-3-2-1-1-1