Workouts for 10/14 – 10/20

Banded stretches off the rig with the ladies of Ladies Night. These ladies are always willing to work, and always willing to stretch (themselves and their muscles).

 

 

Monday 10/14

 

0:00–12:00
AMRAP12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00-22:00
AMRAP8
200m Run w/Sandbag
20 Box Jumps

24:00-28:00
AMRAP4
5 Plate Burpees
30 Double Unders

 

 

Tuesday 10/15

 

Teams of 2

AMRAP9
Max Meters (SKI)

Directly into:

AMRAP9
Max Meters (ROW)

Directly Into:

AMRAP9
Max Cals (BIKE)

Then

Core Circuit – Coaches Choice

Notes: Pure Cardio focus day. 1 Works/1 Rests (option to do an active rest: plank, wall-sit, etc.)

 

 

Wednesday 10/16

 

Option 1:
15MINS to Build to a Heavy Complex or work on Technique

1 Power Snatch / Hang Power Snatch
1 OH Squat

Option 2:
15MINS for Quality
10 DB/KB Single Arm Snatch (5r/5l)
10-15 Goblet Squats
Max Ring Plank

Then

9 – 6 – 3
Power Snatch / Hang Power Snatch > DB Snatch (alt sides)
OH Squat > Goblet Squats
Pull-Ups (kips ok) > Jumping Pull-Ups

 

 

 

Thursday 10/17

 

“Rankel”

AMRAP20
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 KB Swings (53/35)
200m sprint

Then

Teams of 4
5 Rounds
:30 AD sprint effort / :90 rest

 

 

 

Friday 10/18

 

“50/20”
Front Squats
Scotty Bobs

Spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps for each exercise. You will match the reps of the Front Squats with the reps of the Scotty Bobs. Meaning if you do 5 Front Squats you have to do 5 Scotty-Bobs before moving on. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use KB’s/DB’s or MOD to Single Bell Heavy Goblet Squat

then

Hip Mobility *1 Minute @ each:
Posterior Hip Distraction (R / L): https://www.youtube.com/watch?v=rjV4O-DJNjo&feature=youtu.be
Banded Stretch for Tight Hips (R / L): https://youtu.be/_H-bgN1GB2k
Banded Frog Stretch: https://youtu.be/kmqMfyu9C58
Banded Hip Distraction (R / L): https://youtu.be/hp24H_A24VI
Banded Pigeon: https://youtu.be/eAqbzLqj5JQ

 

 

 

Saturday 10/19

 

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

 

Sunday 10/20

 

4 Rounds Every 8 mins (32 mins)
400 M Run
400 M Row
20 Wall Balls 20/14
15 Box Jumps 24/20
10 T2B