Day#38 Week#10 TEST

Partner warm up  

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner carry

Skill

Movement standards

(G) Test #6

B2B Tabata squats

(W) Test #8

1 minute max effort stone GTS W/#95 M/#145

(M) Test #12

Air dyne bike
Max calories in 3 minutes

Day#37 Week#10 TEST

Warm up & Skill

Snatch Technique

WOD

In 13 minutes

*First 10 minutes to find your 1 rep max snatch
*Final 3 minutes max burpees

Day#36 Week#10 TEST

Warm up

2 minutes of double unders

Inversion to skin the cat to pike pull

TTR

GHD hip ext

Push up complex

Skill

Movement standards and tips

Test #7 (G)

1 minute max effort TTB

Test #14 (G)

3 attempts max effort HSPU

Your score is your low

Day#35 Motivation

Day#34 Week#9 Volume

Warm up
2 minutes of double unders
3x 15 of:
-      Hollow rocks
-      Tucks
-      V-ups
-      Sit ups
-      TTB

Skill
Movement standards

Partner WOD
Break up the reps anyway/ One work one rest
100 Push ups
100 KBS
100 TTR
100 Burpees

Day#33 Week#9 Volume

Warm up & Skill

Mobility

-Behind the neck press/ exaggerate extention/ OHS

-Rack rotations/ exaggerate extention

-Kip shoulder stretch

ARE squat

Review OHS/FS/BS

WOD

Squat medley

12 minute AMRAP

15 OHS (W45/ M75)

15 Front squat (W75/ M105)
15 Back squat (W105/ M135)

Day#32 Week#9 Volume

Warm up

30 second Sampson stretch

Dips

GHD sit ups

GHD back ext

OHS

Skill

CTB pull ups

WOD

20 minute AMRAP

Row for calories 10-20-30-40-50-60…

CTB pull ups 5-10-15-20-25-30…

CFE

Warm up

3k row

WOD

20 minute AMRAP

10 calorie row

10 burpees over the mono rail
7 CTB pull ups

Day#31 Week#9 Volume

Partner warm up  

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner carry

Skill

Shoulder to OH

Partner WOD

17 minute Ping pong

Burpees over the bar 7 each

Box jumps 7 each
Shoulder to overhead 7 each

Day#30 Week#9 Volume

Warm up

TTR

Assisted bar muscle up

Pull over to support

OHS

GHD hip and back ext

Skill

HSPU

WOD

15 minute AMRAP

15 TTB

10 HSPU

30 KBS

CFE

Warm up

12x Tabata burpees

WOD

Complete the following:

50 HSPU

75 TTB
100 KBS

Day#29 Week#9 Volume

Warm up & Skill

3 minutes rowing

Break down the stroke

-Drive

-Hip extension follow through

-Full stroke

WOD

Complete the following:

1K row

70 double unders

35 burpees

70 double unders
1K row