Week 39: 26 - 30 September

Monday, 26 September

CF Total!!!

Warm up and work toward that 1RM for
Press
Deadlift
Squat


Tuesday, 27 September

Skill: Hollow holds, kipping progression

WOD: alternating gymnastics push/pull

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

Additional skill: GHD curcuit 
3 Rounds NFT
10x back extension 10x GHD situp 10x hamstring curls


Wednesday, 28 September

Strength: Clean
5-5-5-5-5

WOD: AMRAP 10 min
10x Alt KB G2OH
20m Single Arm Farmer's Carry
10x Burpee
20m Single Arm Farmer's Carry


Thursday, 29 September

Skill: Box Jump
EMOM 10 min
odd: height
even: lateral

WOD: for time
25x T2B
5x KB Swing
200m run
20x T2B
10x KB Swing
200m run
15x T2B
15x KB Swing
200m run
10x T2B
20x KB Swing
200m run
5x T2B
25x KB Swing


Friday, 30 September

Strength: Sumo Deadlift

WOD: 'FrAnnie'
30-20-10
Thruster
Double Under
Pullups
Situps

Week 38: 19 - 23 Septermber

Monday, 19 September

Skill: Rowing form

WOD: Interval Workout
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, 20 September

Strength: Front Squat

3-3-3-3-3-3

WOD: For time (break up as required)

100x Barbell thruster

100x KB Swing

100x Abmat Situps

Wednesday, 21 September


Core curcuit:
hollow hold/superman transition 4 rounds 10 sec hollow 10 sec superman 10 sec hollow 10 sec superman 20 sec rest


WOD: 3RFT
21 Cal row
15x burpee over rower
9x T2B




Thursday, 22 September


Strength: Push/Split Jerk
1-1-1-1-1-1-1


WOD: For Time
15x pullups
25x Deadlift @ 225/175
50x Box Jumps
100x Wallball
200x Double Under (2:1 Singles)




Friday, 23 September


Skill: rope climbs (grounded climb [bent/straight leg], foot positioning, big crunch)


WOD: 5RFT
10x T2B
5x Burpee
2x Rope Climb
5x Burpee

whatever's left of this week...

Thursday, 14 September

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


Friday, 15 September

Strength: Snatch
3-3-3-3-3-3

WOD: 5RFT
10x G2OH
10x ring/deficit pushup
10x T2B

MIA

Hey Hamboners! 

So, I know the website/programming has been less than dependable for the past few weeks, and I would like to thank all of you for your patience. Now that I have an actual dependable internet connection, I fully plan on keeping everyone up on the workouts to come. 

Also, if you have any comments, questions, or suggestions regarding the programming I encourage everyone to please provide me and the other coaches with any feedback that you have. Feel free to contact me directly here; seriously, that's all I talk about, working-out. I am really looking forward to getting back in the gym and I hope to see you all soon!

-Andrew

Week 34: 22 - 26 August

Monday, 22 August

Skill: Muscle-up progression (15 min)

WOD: death by burpee-T2B (15 min)
start with 1 & EMOM add 1

Tuesday, 23 August

Strength: Thruster
EMOM 12 min
2x thruster & 3 tall box jumps

WOD: 'Jackie'
'Jackie'
1000m Row
50x Thrusters @ 45
30x Pullups

Wednesday, 24 August

WOD: partner 25 min AMRAP
Partner A: single arm bottom-up KB hold 90°
While
Partner B: runs 200m
4 Synchronized (both partners) burpee of weight drops below 90°

Thursday, 25 August

Strength: OH squat
3-3-3-3-3-3

WOD: 3km row
Every 90 sec, heavy single arm farmer's carry 20m

Friday, 26 August

WOD: rotating Tabata
3 rounds
1 min BJ
1 min KB Swing
1 min DU
1 min K2E

2 min rest

3 rounds
1 min BJ
1 min KB Swing
1 min DU
1 min K2E

week 33: 15 - 19 August

Monday, 15 August

Strength: Push Press
3-3-3-3-3-3

WOD: 4 RFT
10x Power Clean @ 95/65
10x Thruster
10x Burpee Over Bar


Tuesday, 16 August

WOD: For Time 
50-40-30-20-10
Wall Ball @ 20/14
KB Swing @ 53/35
Box Jumps @ 24/20"


Wednesday, 17 August

Strength: Front Squat
5-5-5-5-5

WOD: 21-15-9
Cal Row
Air Squat
TTB



Thursday, 18 August

Skill: Gymnastic Strength (15 min cap)

Alternating between movements
HS PU  10-9-8-7-6-5-4-3-2-1 
Pullups 1-2-3-4-5-6-7-8-9-10

Core Curcuit (3 Rounds NFT) 
10x crunch
10x leg raises
10x toe touches
10x leg tuck
10x Russian twist


Friday, 19 August

Strength: Deadlift
3-3-3-3-3-3

WOD: For Time
100x alternating KB Snatch @ 53/35
*every 90 sec 2 burpee & 40m sprint

Week 32: 8 - 12 August

Monday, 8 August

Skill: Rowing form
3 rounds of 500m @ consistent pace w/ 2 min rest
1. same pace @ 30 strokes/min
2. " @ 26 s/m
3. " @ 22 s/m

WOD: 15 min AMRAP
250m row
35x Double Under (2:1 singles + 5 burpees)
200m run
35x Double Under (2:1 singles + 5 burpees)


Tuesday, 9 August

Strength: Back Squat
3-3-3-3-3-3

WOD: for Time
25-20-15-10-5
Power Clean @ 95/65
Front Squat
Push Press


Wednesday, 10 August

Warmup: Scap Activation (crawls)

WOD: EMOM (14 min)
odd: 10-12x T2B + 8 lateral jumps
even: 6-8x ring dips + 8 jumping lunge

*focus on quick transitions


Thursday, 11 August

Strength: Snatch
5-5-5-5-5

WOD: 8 RFT
200m run
8x OH Squat
8x Bar-facing burpee


Friday, 12 August

WOD: 8 RFT
10x pullups
10x pushups
10x situps
10x squats