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October
20
Friday

FRIDAY 20.10.17


crossfit-games-running
MOBILITY and MAINTENANCE
Machines with Dynamic Stretch

STRENGTH
PERFORMANCE and FITNESS
Push Press
EMOM 10
Build up to a heavy Double
MET-CON (AMRAP)
PERFORMANCE  and FITNESS
AMRAP 4:00, rest 4:00:
200 Meter Run
15 HSPU
Max Power Snatches 40/30
AMRAP 4:00, rest 4:00:
200 Meter Run
12 HSPU
Max Power Snatches 50/35
AMRAP 4:00:
200 Meter Run
9 HSPU
15/10 Calorie Assault Bike
Max Power Snatches 60/40
MIDLINE
Weighted Planks
3 x 1 min (work in partners)
WORDS TO LIVE BY
Screen Shot 2017-10-18 at 7.09.02 PM

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October
19
Thursday

THURSDAY 19.10.17

gorila_gator_sled_push
MOBILITY and MAINTENANCE

S1. Lacrosse Ball Shoulder and Lats
S2. Band Assisted Hamstrings
S3. Coaches Choice
ENDURANCE (Partners)
Ski Erg in Partners 1:1
250m x 5 Rounds
While Partner is on Ski Erg Perform 1 Legless Rope climb or 1 Rope Climb
MET-CON (TIME)
PERFORMANCE
and FITNESS
40 Meter Sled Push
6 Rounds “The Chief” (70/45)
40 Meter Sled Push
4 Rounds “The Chief”
40 Meter Sled Push
2 Rounds “The Chief”
*Sled loaded heavy share and stagger start
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
WORDS TO LIVE BY
man-is

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October
18
Wednesday

WEDNESDAY 18.10.17

Burpee1_Ground1
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Broomstick Complex
S3. Coaches choice
BARBELL CYCLING
PERFORMANCE and FITNESS
Squat Snatch
EMOM 10
5 mins. 2 Reps
5 mins. 1 Rep
MET-CON (TIME)
PERFORMANCE and FITNESS
30/24 Calorie Machine
30 Burpee Box Jump Overs (24/20)
30 S2OH (40/30)
30 Pullups
30 S2OH (40/30)
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Machine
WORDS TO LIVE BY
e165121073112728c3b3ba2b14d8da77--quotes-about-goals-quotes-about-dreams

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October
17
Tuesday

TUESDAY 17.10.17

power snatch

power snatch


MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Lacrosse Ball Hip Flexor
S3. Coaches choice
MET-CON (LOAD)
Deadlift
6 Sets of 2
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%
MET-CON (EMOM)
PERFORMANCE and FITNESS
EMOM 15 (5 Rounds)
1st: 10 Deadlifts (70/50) 30 Double Unders
2nd: 15 GHD Sit-Ups
3rd: Max Calorie Assault Bike
MIDLINE
Accumulate 75 Weighted Hip Extensions (20/15)
WORDS TO LIVE BY
0e8dc9d10934fdb487f27b80c88709fc--words-hurt-wise-words

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October
16
Monday

MONDAY 16.10.17

229ae4bd28a4e8d55d16d2acdd4f0056
MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor
S2. Band Assisted Chest
S3. Coaches Choice
MET-CON (LOAD)
Front Squat
6 Sets of 2
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%
MET-CON (AMRAP)
PERFORMANCE and FITNESS
15 min AMRAP
Teams of 2
You Go, I Go
Buy in. 100 Wall Balls
10 Bench Press (60/40)
10 Power Cleans (60/40)
Partner 1 goes through one round of 10 Bench Press 10 Power Cleans then Partner 2 follows
MIDLINE
5m Matt Drag
Straight into 5 Pikes
20m x 3 Round
WORDS TO LIVE BY
CEv2gU0UUAA9vIk

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October
15
Sunday

SUNDAY 15.10.17

72d28e6e-3ca9-4217-ba12-ac168a6a5f2a

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October
14
Saturday

SATURDAY 14.10.17

crossfit-games-concept-2-rower 1
MOBILITY and MAINTENANCE

Game and Dynamic Warmup
MET-CON
PERFORMANCE and FITNESS
Fly High 22
AMRAP (with a Partner) in 22 mins
22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Balls (20/14 lb)
22 Toes-to-Bar
Perform as many reps as possible (AMRAP) with one partner working at a time. Break up the work as needed.

WORDS TO LIVE BY
950c36e8517e155bb79ebeef51e88961--option-quotes-making-excuses

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October
13
Friday

FRIDAY 13.10.17

body-weight-crossfit-chest-to-bar-pull-up-600x290
MOBILITY and MAINTENANCE

Machines with Dynamic Stretch
ENDURANCE (Partners)
EMOM 10
Even. :40 Ski Erg or Airbike
Odd. :40 Double Unders
MET-CON (TIME)
PERFORMANCE
8 min Amrap
8 Power Snatch (50/35)
8 Burpee Bar Hops
BODYWEIGHT STRENGTH (for quality not time)
PERFORMANCE
10-9-8-7-6
Strict Pullups
GHD Situps (slow eccentric)
FITNESS
10-9-8-7-6
Band Assisted Pullups
Lying T2B
(slow eccentric)
WORDS TO LIVE BY

c1ed864c66bcd9004ca48d0732313059--capricorn-female-mirror-quotes

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October
12
Thursday

THURSDAY 12.10.17

annie-deadlift
MOBILITY and MAINTENANCE

S1. Band Assisted Good Mornings
S2. Coaches Choice
S3. Coaches Choice
MET-CON (LOAD)
Deadlift
6 Sets of 2
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%
MET-CON (TIME)
PERFORMANCE and FITNESS
For Time:
15-12-9-6-3
Power Clean and Jerks (60/40)
200m Run after each set
FINISHER
Heavy Sleds and Rope Climbs
Coach to decide Format
WORDS TO LIVE BY
8ce5b29c150b04a5d50af34ecddcb5f4--goal-quotes-motivation-quotes

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October
11
Wednesday

WEDNESDAY 11.10.17

maxresdefault 10
MOBILITY and MAINTENANCE

S1. Barbell Calf and Forearm Release
S2. Band Assisted Good Mornings
S3. Coaches choice
STRENGTH
PERFORMANCE and FITNESS
Front Squat
EMOM 5: 1 Pausing Front Squat
EMOM 5: 1 Front Squat
MET-CON (TIME)
PERFORMANCE
5 Rounds
12 Reverse Dumbbell Lunges (22.5/15)
9 Dumbbell Cleans (22.5/15)
6 Bar Muscle-Ups
FITNESS
5 Rounds
12 Reverse Dumbbell Lunges
9 Dumbbell Cleans
6 C2B Pullups
MIDLINE (QUALITY)
15-12-9-6
Weighted Med-ball GHD Sit-Ups
Weighted Hip Extensions
WORDS TO LIVE BY
7ca24d65e82c297bc738931dd34d7a29--best-life-quotes-quote-life

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