15 October (Tank Top Tuesday) – Power Trio

Warm Up:
2 x Gassers
Butt Kicks
High Knees
Soldier Walk
Walking Lunges
Sideways Walking Lunges

Mobility: Wall Squat 2 x 10 Reps

Skill Review: Kipping Pull-up variations

Strength: Front Squat 2-2-2-2-2 at 90% of 1 Rep Max

WOD: Power Trio
3 Rounds of 4 Minute AMRAP with 1 Minute break between each AMRAP

-Power Trio AMRAP 1 (4 Minutes)
6 Front Squats (185/115)
12 Burpees

Break – 1 Minute

-Power Trio AMRAP 2 (4 Minutes)
8 Power Cleans (185/115)
12 Pullups

Break – 1 Minute

-Power Trio AMRAP 3 (4 Minutes)
10 Deadlifts (185/115)
12 Pushups

* Thank Coach Jade Best for the next few weeks of very tough workouts… fun, fun, fun!

** Track total rounds completed in each AMRAP plus reps completed towards next round.

*** Scale weight as appropriate, same weight must be used for all three movements: Front Squat, Power Cleans, and Deadlifts.

12 October – Deck of Cards

Warm Up: Down and Back of:

2 x Gassers

Butt Kicks

High Knees

2 x Side Shuffle

Walking Lunges

Mobility: Athlete’s Choice

Skill Review: Athlete’s Choice

Strength: 4 minute Kettlebell Tabata (53,35)

WOD: Deck of Cards

– Each Suit is a Different Exercise

– Do number of reps on each card (Face = 10)

– Each Ace = 400 meter run

– – Club = Goblet Squat (35,26)

– – Spade = KB Swing (35,26)

– – Heart = Box Jumps (24,20)

– – Diamond = Sit Ups

* One card is drawn at a time and athletes complete exercise and reps shown

* Goal is to complete entire deck as quickly as possible

11 October – It’s AMRAP Time

Warm Up: 3 gassers

1 min jumping pull ups

1 min open hip mountain climbers

1 min air squats

Mobility: PVC pass throughs

Leg Swings

Quad Roll Out

Skill Review: Kipping and Butterfly Pull Up Practice

WOD:

4 AMRAPs with 4 min rest between each AMRAP

– 4 min AMRAP

— 10 Burpees

— 100 meter run

– 4 min AMRAP

— 5 ring rows

— 10 Box Jumps (24,20)

– 6 min AMRAP

— 10 Burpees

— 100 m run

– 6 min AMRAP

— 5 ring rows

— 10 box jumps (24,20)

10 October – Karen

Warm Up: 200 meter run

3 Rounds of:
– 15 air squats

– 10 push ups

– 10 sec handstand hold

Mobility: Burgener warmup (squat clean)

Wall Squat Stretch

Skill Review: Wall Ball Form and PoP

WOD: Karen

150 Wall Balls (20,14)

* Athletes should go to full depth for each squat rep and ball should reach target height for each rep

9 October – Everybody Jumps

Warm Up: 3 gassers

3 Rounds of:
– 10 air squats

– 10 light kettle bell swings

– 10 sit ups

Mobility: Banded Sampson Stretch

Couch Stretch

Strength: Handstand Push Ups

– Work with progressions including handstand holds and negatives

– Attempt 5 sets of 3 reps at highest personal progression

WOD:

5 Rounds for time:

– 40 Double Unders

– 30 Box Jumps (20,12)

– 20 KB Swings (53,35)

– 10 Squat Jumps

*Using lower boxes for box jumps to increase speed