11 Nov 14 Veteran's Day

Veteran’s day

Armistice
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round

 

10 NOV 14 Festivus 15 plus a little somethin-somethin

 Warmup
3 rounds
5 stripper squats
5 Explosive Jumps (start in pull position open hips hard, land in squat or catch position, stand reset and repeat)
5 Med Ball Cleans
5 Wall Balls
100m Run

Festivus 15 +

Row 1km

50 Wall Balls 

30 Pullups

Cashout

30 strict leg raises, laying on the ground with hands under butt raise hands to about 1plate high while on side and then bring down VERY STRICT 

8 Nov 14 7 & 10s

8 Nov  

  ERO Warm Up

3 Rounds

30 sec on 30 sec off

Battle Rope

KB Swings

Air Squats

  Skill/str

  15 Min to find 1  RM Snatch Grip Deadlift

WOD

7 Rounds

7 Power Snatches 115/75

7 K2E

10 Up Downs (no jump burpees)

Cashout

35 GHD Situps  

7 NOV 14 Grace Anyway

 

 Warmup

 

DROM

200m Run

 3 Rounds

7 Box Jumps  (no step) 20/16

10 Push Jerks (bar)

10 KB Swings (moderate)

 Skill/str

Ring pullups

 5x3 Strict or kipping

Ring rows for those who don't have them

Working on muscle up skills

 WOD

Grace Anyway

Athlete does 30 Clean and jerks with whatever they want.  Kegs,, Bar, KBs, Atlas Stones etc

Weight accomplished must be 4050/2850

Cashout
Mob and Socialize 

6 Nov 14 Festivus Again???

Coach Choice

Skill/str

Pistols 5x3 each leg

WOD

Festivus again???

2km Row

10 min rest

 

10 min for

5 RM max Deadlift

 

Handstand Walk Work

 Work on floor, bring out matts, or along wall have them work on shoulder taps or moving laterally on wall.  Remember tummy tight, head position and have fun!!

5 Nov 14 Hump Day AMRAP.......

DROM

Skill/Str

Fun with Rings

 5x3 Ring Dips

Everyone does them lower them and have folks do them with feet on ground if needed, be very careful with this if they start shaking stop them, make sure to tell them not to fight the rings to stay on them, just drop

  3x3 Skin the cats

• Start in a a dead hang position with body hollow and hands turned out
• Do a toe raise and allow the feet to continue through your elbows
• Stay in a pike position and send toes toward the ground
• Finish in a hollow body position and arms in full extension
• Tuck your head in and bring thighs to your chest as you initiate the rewind
• Finish with hang in hollow body position

Note: Allow the rings to turn freely as your body goes through the movement

 

15 Min AMRAP

WOD

10 Burpees

5 C2B Pullups (sub jumping C2B)

10 Box Jumps(must jump no step) 20/16

5 Pushups

100m run

 Cashout

Immediately after stop

1  min planks

 Forward, side, bridge, side

 

 

4 Nov 14 Election day means sledding......

Warm Up

DROM

Indian Clubs (IC)

50 Jump rope singles 50 1 leg hops each side (you can also do 1 leg jump ropes)

 

2 skill ladders

Skill/Strength

5x3 strict HSPU

use pike as a scale hard as possible if athlete is good use deficit

WOD

5 RFT

Sled 200m

135/90

5 Tire Flips

10 T2B

 

Shoulder band work 3x5 each side

Internal external rotation; front, lateral, and back lifts