11/1/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Snatch Pull:

RX:
or snatch grip RDL
5 sets x 5 reps
ascending

Comp:
5 sets x 5,4,3,2,2 reps
set 1: 90% set 2: 95% set 3-5: 100%

SKILL

scale to finish under the time cap

WOD

Three rounds for time of:
10 snatches 75/45
20 box jumps 24/20

...rest 3 minutes...

Three rounds for time: 
15 thrusters 75/45
20 knees to midline/elbows

comp: 95/65; TTB
free: alt KB snatch 35/18; wall balls; sit ups

TIME CAP - 17 minutes - total working time

CASH OUT

strict pull ups
3 x 6-10 reps

MOBILITY

lats

11/3/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

Leg swings

Push ups on box

Hurdlers

Ring row

Walking lunges

PVC pass through

BUY IN

OHS:

RX:
or Front Squat if mobility issue
5 sets x 5 reps
across

Comp:
3 sets x 5 reps
1 sets x 4 repsset 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

RDL with slight knee bend - lower to just below knees

WOD

EMOTM x 21 minutes
min 1: 10 RDL, 50% of best DL
min 2: 10 pike press
min 3: 50 double unders

comp: STRICT HSPU
free: 40 seconds SU

CASH OUT

Front rack BB reverse lunges
4 sets x 12 reps (total)
Across

MOBILITY

hamstring smash and T/S

11/2/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4rds

10 air squats

15 walking lunges

5 inch worms

BUY IN

Jerk:

Free:
KB Swings
3 sets of 30-50 reps
Try to use regular 15-20 rep weight

RX:
or S2OH
5 sets x 2 reps
ascending

Comp:
1 sets x 3 reps
4 sets x 2 repsset 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

use hook grip for the cleans

WOD

Four rounds for time of:
5 burpee ring pull ups
10 power cleans 115/75
25 wall balls 20/14

comp: MU; 135/95
free: KB clean 35/18

CASH OUT

Run 1 mile

MOBILITY

Everything

10/31/2016 - Happy Halloween!

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

Clean Pull:

Free:
KB Snatch
5 sets of 20 reps per arm

RX:
5 sets x 5 reps
ascending

Comp:
5 sets x 5,4,3,2,2 reps
set 1: 90% set 2: 95% set 3-5: 100%

SKILL

hang on to those KB swings!

WOD

Four rounds for time of:
Run 400 Meters
20 Kettlebell Swings (53/35)
20 Pull Ups

comp: 70/53 - C2B
free: 35/18 - Ring Row

Time Cap: 20 minutes

CASH OUT

tabata side planks
alternate sides each round

MOBILITY

hamstring w/ strap

10/28/2016

Upcoming local competitions:
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3-5 rds of Cindy

BUY IN

Front Squat:

Free:
One arm KB Front Squat
Complete 5 sets of 10 KB front squats on each side

RX:
4 sets x 4 reps
ascending

Comp:
3 sets x 5 reps
1 set x 4 reps
1 set x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

For Time:
10 wall balls 20/14
1 ring dip
9 wall balls
2 ring dips
8 wall balls
3 ring dips
...
...
1 wall ball
10 ring dips

free:comp: 

CASH OUT

ring or box dips
5 sets x 5 reps

MOBILITY

Triceps

10/27/2016

Upcoming local competitions:
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

Clean and Jerk:

RX:
take 7 min to build to a medium weight then
every 2 minutes for 4 rounds
3 reps - across

Comp:
4 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

try not to drop bar

WOD

2 min amrap
3 Hang Cleans 115/75
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets and complete a total of five sets

comp: 135/95

CASH OUT

run 800m x 2
rest as needed

MOBILITY

lats

10/26/2016

Upcoming local competitions:

10/29 - CF Proven Partner Throwdown M/F teams $69pp

12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Free:
Wall Ball:
Pick a number of reps that is outside your comfort
zone, but achievable. Do 4 sets, resting as needed

Push Press:

RX: 

5 sets - 6-5-4-3-2 reps
asending

Comp: 
6-5-4-3-2
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

go hard then rest while partner works

WOD

8 min amrap-

In teams of two, alternate complete rounds:
8 Deadlifts (185/135 lbs)
8 Burpee Box Jump-Overs (24″/20″)

comp: 225-155
free: dbl kb dl

CASH OUT

remaining class time to work on
higher then your normal box jump
jump up step down to another box safely

MOBILITY

hamstrings