October 19, 2017

Don’t forget to sign up we have a week! 

Come learn from the best 

October 28th at 9 until 2. 

Contact us for the sign up link! 

October 19, 2017

Warm up 

Coach Led 

Skill / Strength 

Alternating Tabata 

Hollow rocks 

Ab mat sit ups 

Workout of the day 

“Elizabeth”

21-15-9 

Cleans 135/95#

Ring dips 

For time 

October 18, 2017

Warm up 

Coach Led 

Skill 

Accumulate 2:00 of hand stand holds 

Workout 

8 KBS per arm (RKBW)

8 hand stands 

4 bar muscle ups 

15 min cap to get as many rounds and reps as possible 

October 17, 2017

Warm up 

Coach Led 

Barbell / Skill 

5 RNFT

10 arm haulers 

10 PVC pass throughs 

Then....

Mobility on shoulder girdle 

Conditioning (WOD)

3 rounds of 

7 Thrusters 135/85#

14 pull ups 

21 box jumps 

For time 

October 9, 2017

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters 

October 6, 2017

Warm up 

Coach led 

Strength / Skill 

Shoulder press Strict 

4 x 4 @ 65-75% of your 1 Rep max

**Rest 1-1:30 min between sets**

Conditioning 

200m run 

10 ground 2 over heads 135/105#

10 wall climbs 

10 burpees 

12 min AMRAP

October 4, 2017

Warm up 

- Coach led 

Strength / Skill

Back Squats 

4 x 5 @ 65% of 1rm (5 seconds eccentric)

Conditioning 

21-15-9 

Chest to bar pull ups 

Burpee box jumps 

For time 

October 2, 2017

Monday Oct 02 2017 

Warm up 

200m row 

10 pass throughs PVC

5 Hollow holds (:10 sec)

10m of worlds greatest stretch 

8 min AMRAP 

SKILL

5 x 2 of strict pull-ups (try and keep a hollow position)

10-9-8-7-6-5-4-3-2-1

 
Ring rows or pull-ups (any pull-up variation) 
After each set...

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