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September
26
Tuesday

TUESDAY 26.09.17

sit-up-zapoli 1
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Band Assisted Lat Floss
S3. Coaches Choice
STRENGTH
Front Squat
EMOM 5: 1 Pausing Front Squat
EMOM 5: 1 Front Squat
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 8
10 Toes to Bar
30 Double Unders
Rest 4:00
AMRAP 8
Wallballs 9/6
15 Abmat sit-ups after each break
WORDS TO LIVE BY
48ac0453313377888926f10c64abad60--well-said-quotes-luxury-life

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September
25
Monday

MONDAY 25.09.17

deeeaedaf384938448f3c52ff4a11e79
MOBILITY and MAINTENANCE

S1. Band Assisted Lying Hamstring Stretch
S2. Lacrosse Ball Shoulders
S3. Coaches choice
SKILLS (7 Rounds)
PERFORMANCE
1 Legless Rope Climb every Min
FITNESS
1 Rope Climb or attempt every Min
MET-CON (E3MOM)
PERFORMANCE
Every 3 mins for 15 mins
12 Deadlift 50/35
9 Burpee Bar Hops
6 Power Snatch 50/35
MIDLINE
Weighted Planks
3 Rounds of 1 min in Partners
WORDS TO LIVE BY
d284d915f0784ca023c297ca7d6d571c--dream-quotes-quotes-to-live-by

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September
24
Sunday

SUNDAY REST DAY 24.09.17

af55e034ff27eeb47fbf525f0f0746e7--quotes-about-eyes-deep-quotes-about-life

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September
23
Saturday

SATURDAY 23.09.17

Knee+to+Elbow
MOBILITY and MAINTENANCE

Game and Dynamic Warmup
MET-CON (TIME)
PERFORMANCE and FITNESS
Stevie
For Time
31 Kettlebell Swings (72/56 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
WORDS TO LIVE BY
83596b99e6b2d609a63e8864e6ec8e48--motivation-pictures-daily-motivation

 

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September
22
Friday

FRIDAY 22.09.17

CFAK Battle Of The Fittest - Day 2 - WOD 3 - 0064
MOBILITY and MAINTENANCE

In Partners 40:20 Airbike or Ski Erg
While Partner is on machine other partner holds HS (3 Rounds 6 mins)
BARBELL CONDITIONING
EMOM 7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/55)
MET-CON (TIME)
PERFORMANCE
3 rounds for time of:
15 C2B Pull-ups
20 Burpees
15 Deadlift 75/55
MIDLINE CONDITIONING
EMOM 10
Even. 15 GHD Sit-ups
Odd. 15/10 Cal Ski erg or Airbike
WORDS TO LIVE BY
d664b0f8e845c717723c64eb164134a4--funny-life-quotes-super-quotes

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September
21
Thursday

THURSDAY 21.09.17

kettlebell-farmers-walk
MOBILITY and MAINTENANCE

S1. Lying Band Assisted Hip Flexor
S2. Band Assisted Lats and Shoulder
S3. Coaches Choice
STRUCTURAL BALANCE 10 mins
Build to a heavy 1RM
DB Turkish Get-up
MET-CON (TIME)
PERFORMANCE
and FITNESS
4 Rounds
1:00 Max Sled Push 60/40
1:00 Max Cal Row
1:00 Max Farmers Carry KB 32/24
1:00 Battle Ropes
1:00 Rest
In Partners
Ring Push-ups
10-9-8-7-6-5-4-3-2-1
One works ones rests
Scale. Start at a lower rep range 8 or 6
WORDS TO LIVE BY

CXYTyNcUAAArZ0A

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September
20
Wednesday

WEDNESDAY 20.09.17

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MOBILITY and MAINTENANCE

S1. Barbell Calf and Forearm Release
S2. Broomstick Pass Throughs
S3. Coaches choice
SKILLS (For quality not time)
PERFORMANCE
AMRAP 8
8 Pistol Squats
8 T2B (unbroken)
8 Paralette Pass Throughs
FITNESS
AMRAP 8
8 Ring Assisted Pistol Squats
8 Kipping Knees to Chest (unbroken)
8 MB Sit-ups
.COM WOD
PERFORMANCE
15-12-9
Power Snatch 55/35
Deficit HSPU
FITNESS
15-12-9
Power Snatch
HSPU
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 9
9 Kettlebell Swings 24/20
9 Burpees
9 Kettlebell Swings 24/20
9 Box Jumps 24/20
WORDS TO LIVE BY
6da05b8c5468743f2f41bfb6624dbf7b

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September
19
Tuesday

TUESDAY 19.09.17

20
MOBILITY and MAINTENANCE

S1. Band Assisted Chest Stretch
S2. Band Assisted Hamstring Floss
S3. Coaches Choice
ENDURANCE (Partners)
Row 500m 100 Double Unders
Row 400m 80 Double Unders
Row 300m 60 Double Unders
2 Rounds
MET-CON (EMOM)
PERFORMANCE and FITNESS
EMOM 15
Min 1: 10 Bench Press
Min 2: 10 Pendlay Row
Min 3: 150/100m Ski Erg
SKILLS (5 mins)
1 Rope Climb every :30 – :45
WORDS TO LIVE BY
 5c42be8fb783f0e3d1cb539fa042a2ac--business-motivation-business-quotes

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September
18
Monday

MONDAY 18.09.17

FVZUH29HVXBWG0T.MEDIUM
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Lacrosse Ball Shoulders
S3. Coaches choice
STRENGTH 12 mins
PERFORMANCE and FITNESS
Front Squat
1-1-1-1-1
Establish a new 1RM
At least 3 WARMUP sets of 3-3-2 before your first set of  1
PERFORMANCE
MET-CON (AMRAP – Reps)
AMRAP 5
5 Deadlifts 90/60
3 Hang Power Cleans 90/60
1 Shoulder to Overhead 90/60
Rest 3 minutes
MET-CON (AMRAP – Reps)
AMRAP 5
10 Deadlifts 60/40
6 Hang Power Cleans 60/40
2 Shoulder to Overhead 60/4
MIDLINE
Weighted Planks
3 Rounds of 1 min in Partners
WORDS TO LIVE BY

95338be6b9deee07690d262a7334a424--good-teacher-quotes-best-teacher

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September
17
Sunday

SUNDAY 17.09.66

Screen Shot 2017-09-17 at 5.49.13 PM

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