TEAM Saturday

Warm up & skill

Stone G2S
In pairs
-Tabata mash stone G2S & burpees

Team WOD

12 minute AMRAP
In teams of 3 or 4 
4 stone G2S
10m stone carry
*Once each team member completes above the team is awarded one point*

Friday Speed

Warm up

Inversion to skin the cat to inversion to pike pulls

Pull over to support

P-bar complex

Seated leg raises in straddle

Super rocks

Skill

HSPU/pistols

WOD

30 seconds work followed by 1 minute rest

-Strict HSPU

-Pistols

-Strict pull ups
-Box jumps w/24 m/30

Thursday Speed

Partner Warm up 
MB chest pass
MB hip toss
MB rotations
MB sit ups

Skill

Wall ball shots & MB cleans

WOD

5 rounds of:
30 seconds max effort followed by 1 minute rest

-Wall ball shots
-MB cleans

-Burpees

Wednesday Day#45 Speed

It's finally over

Warm up  

KB around the world

Russian swing

H2H swings

Release

Wall ball substitute

Skill

Movement standards

WOD

5 rounds of:

20 seconds of work and 40 seconds rest

-KBS

-Battle ropes
-TTB

Tuesday Day#44 Speed

Warm up   

2 minutes double unders

Bucket work

P-bar complex

Seated leg lifts

Handwalks

Pull over to support

Skill

Muscle ups

WOD

EMOTM for 15 minutes

15 double unders

2 muscle ups or 5 CTB pull ups

CFE

Warm up  

2K run

WOD

7 rounds of:

Row 7 calories

5 burpees over monorail

5 box jumps

Rest 2 minutes

Monday Day#43 Speed

Warm up & Skill

Snatch technique

-Pop

-Power snatch

-OHS

-Drop snatch

WOD

EMOTM for 15 minutes

2 hang squat snatch

-Hip

-Below the knee

What moves you???

Saturday Day#40 Volume

Warm up

Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle

Skill
Muscle ups/ HSPU/ Pistol

WOD
2X
3 minute max effort
-Muscle ups, 1 minute rest
-HSPU, 1 minute rest
-Pistols, 1 minute rest

Friday Day#39 Volume

Warm up & Skill

Rowing technique

WOD

5K row

Thursday Day#38 Volume

Partner warm up

Partner carry

Wheelbarrow

Plank push ups

Plank lateral jumps

Partner squats

Skill

Stone GTS

WOD

10 minute AMRAP

CTB pull ups & stone GTS w/95 m/145

3-6-9-12-15-18-21-24-27…

CFE

Warm up

1 mile run

5x

40yard sled sprints

WOD

7 minute AMRAP

7 CTB pull ups

7 sumo deadlifts w/135 m/185

Week #8

Day#2 TEAM Screening

Part#1

Max CTB pull ups

Part#2

7 minutes to find your 1 rep max split jerk

Wednesday Day#37 Volume

Warm up  

Plate pinch carry

OHS

Strict ring dips to true support

False grip ring rows

Roll back reach

Skill

Deadlifts & push ups

WOD

4 rounds of:

25 push ups

20 deadlifts w/115 m/155
15 over bar burpees

October highlights

Tuesday Day#36 Volume

Warm up   

Row 2 minutes

Plate push

Seal walk

Strict pull ups

Strict TTB

Skill

Wall ball shots

WOD

Complete the following:

Wall ball shots & row for calories

10-20-30-40

CFE

Warm up  

Tabata

-KB squats w/18 m/35

-Row

WOD

15 minute AMRAP

7 body weight back squats

400m run

Week #8

Day#1 TEAM Screening

Part#1

Max strict ring dips

Part#2

Elizabeth (squat cleans)