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

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