Wednesday Week#3 Speed

MB warm up  

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Rope climb

WOD

20 minute ping pong (the movements)

10 calorie row

1 rope climb
10 KBS

Tuesday Week#3 Speed

Warm up  

2 minutes of double unders

Net climbs

Dips

Hollow rocks

Super rocks

Lateral lunges w/ pause

Skill

DB snatch

WOD

5x

5 stone G2S

5 stone squats

10 DB snatch

15 burpees
*Rest 3 minutes

Monday Week#3 Speed

Warm up  

Toy soldiers

Inch worm

P-bar complex

Hip + back ext

GHD sit ups

OHS

Skill

Muscle ups

WOD

5x

20:40

-Muscle ups

-HSPU
-Box jumps

Sunday Motivation

TEAM Saturday Week#2 Volume

Warm up & Skill

Movement standards

WOD

“12 Day of Christmas”

1 muscle up
2 clean and jerk (135)
3 push press (135)
4 front squats (95)
5 HSPU
6 TTB
7 burpees
8 pull-ups
9 ring dips
10 SDHP (95)
11 snatch (95)
12(00) m row

Friday Week#2 Volume

Warm up & Skill

Clean and jerk

WOD

“Grace”
30 C&J w/95 m/135

Thursday Week#2 Volume

Wednesday Week#2 Volume

Partner warm up  

Band sprint drills

-back peddle

-side shuffle

-carioca

-sprint

Skill

DB snatch

WOD

22 minute ping pong

20m Band sprint

10 TTB
6 DB snatch

Tuesday Week#2 Volume

Warm up  

Band sprints x 2

Dynamic walk

Walking Sampson

Good morning

OHS

Skill

Movements

WOD

3 rounds of:

2 rope climbs

20 wall ball shots w/14 m/20

10 HSPU
20 deadlifts w/155 m/225

Monday Week#2 Volume

Warm up & Skill

3 minute rowing

Break down the stroke

-Drive

-Pry

-Full stroke

2 minutes

WOD

*2 minute double under challenge

TTB max effort

2K row

Sunday What's your Why?

November Highlights

Saturday Week#1 Loading

Warm up & Skill
Clean & Jerk technique

Partner WOD
17 minute Ping pong
400m run
Max C & J until partner is done running

Friday Week#1 Loading

The CrossFit warm up

3 x 15

Samson Stretch (15-30 seconds)

OHS

GHD sit-ups 

GHD back ext

Pull-ups 

Dips

Skill

Movement standards

WOD

2 rounds for time:

3 Weighted dips

12 MB sit ups

9 Strict pull ups

12 Weighted push ups
15 Box jumps w/ 24 m/30

Thursday Week#1 Loading

Warm up

2 minutes double unders

Plate push

Seal walk

P-bar complex

Good morning

OHS

Skill

DB press

WOD

20 minute AMRAP

5 DB press (every time)
DB farmers walk 10m-20m-30m-40m-50m-60m-70m-80m-90m…

Day#45 Week#1 Loading

Partner warm up  

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner carry

Skill

Movement standards

WOD

17 minute ping pong

3 dead lifts (each)

6 burpees over the bar (each)

9 partner plank push ups (each)

Day#44 Week#1 Loading

Warm up  

Crab walk

Wall climbs

Power jumps

Back and hip ext

GHD sit ups
Bucket work

Skill

Movement standards

WOD

10 minute AMRAP

20 double unders

3 weighted pull ups
20m DB walking lunges

Day#43 Week#1 Loading

Warm up

2 minutes double unders

Plate pinch carry

Plate push

Strict TTB

Strict ring dips to true support

Strict pull ups

Skill

DB snatch

WOD

Complete the following/heavy:

21 KBS

14 DB snatch

7 Stone G2S

14 DB snatch
21 KBS

Day#42 Motivation

Day#41 Week#10 TEST

Warm up
Dips
Pull ups
OHS
Hollow rocks

Super rocks

Skill
OHS

WOD
"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#