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November
10
Friday

FRIDAY 10.11.17

201507111-SWO15-131-e1476699281357
MOBILITY and MAINTENANCE

Dynamic Stretch using length of room
BARBELL CYCLING
PERFORMANCE and FITNESS
Push Jerk 50/35
15-13-11-9-7-5
The aim is to choose a weight you can perform the reps unbroken
Taking no more than 1 min rest between sets
MET-CON (EMOM)
PERFORMANCE  and FITNESS
EMOM 18
Min 1. 15 Wall Balls
Min 2. 12/9 Cal Airbike or Ski Erg
Min 3. 9 Box Jumps 9 KB Swings 24/20
WORDS TO LIVE BY
There-is-no-passion-to-be-found-playing-small-in-settling-for-a-life-that-is-less-than-the-one-you-are-capable-of-living.-Nelson-Mandela

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November
09
Thursday

THURSDAY 09.11.17

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MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Front Rack
S2. Band Assisted Hamstrings
S3. Coaches Choice
MET-CON (LOAD)
Take 10 mins to find your heaviest without Dropping Bar
3 Hang Power Snatch
MET-CON (TIME)
PERFORMANCE
3 Rounds
10 Bar Muscle Ups
100 Double Unders
10 Hang Cleans 60/40
FITNESS
3 Rounds
10 C2B Pullups or Pullups
150 Singles Unders
10 Hang Cleans
FINISHER
EMOM 9
Min 1. 15 GHD Situps
Min 2. 1 min Shuttles (fast)
Min 3. 20/15 Push-ups
WORDS TO LIVE BY
346cb445d96ebc120564815da087fdf7--motivational-life-quotes-inspirational-quote-about-life

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November
08
Wednesday

WEDNESDAY 08.11.17

deadlift-crossfit-male-athlete
MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Lacrosse Ball Glutes and Hip Flexor
S3. Coaches choice
ENDURANCE (Partners)
Rower
In Partners share 200 Cal
MET-CON (TIME)
PERFORMANCE and FITNESS
In teams of 3
20-15-10-5
Deadlift 100/75
Burpee
Sled Push 40m (Heavy)
Indian file one follows the other Workout starts with Deadlift for every athlete
MIDLINE
Weighted Planks
Matt Drags
WORDS TO LIVE BY
CxKU7v-WQAAh87E

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November
07
Tuesday

TUESDAY 07.11.17

HSPU 1
MOBILITY and MAINTENANCE
S1. Band Assisted Hip Flexor
S2. Band Assisted Lats
S3. Coaches choice
STRUCTURAL BALANCE
KB Complex (Single arm)
3 Front Squats
3 Push Press
3 Hang Snatch
3 Windmill
3 Rounds
Ascend weight each round
MET-CON (TIME)
PERFORMANCE
and FITNESS
Ascending Ladder for 9 Minutes
3 Thrusters 42.5/30
3 Burpee Box Jump Overs 24/20
6 Thrusters
6 Burpee Box Jump Overs
9 Thrusters
9 Burpee Box Jump Overs
Etc…….
SKILLS
EMOM 7
7 HSPU
Option to go deficit
WORDS TO LIVE BY
thesameboilingwaterthatsoftenspotatoeshardenseggs-1462763064p48cl

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November
06
Monday

MONDAY 06.11.17

SkiERG-629x416
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Band Assisted Front Rack
S3. Coaches Choice
CLEAN COMPLEX
10 mins to find heaviest load (work in partners)
1 Hang Clean
1 Hang Squat Clean
1 Squat Clean
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 15
30 Double Unders
15 Power Cleans (135/95)
30 Double Unders
15 Toes to Bar
MIDLINE
5 Rounds for Quality
6 L Pull-Ups or Strict Pullups
9 Ring Pushups
12 Calorie Ski Erg
WORDS TO LIVE BY
a-good-head-and-a-heart-nelson-mandela-quote

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November
05
Sunday

SUNDAY 05.11.17

d5c628090c6bfdf530d1ad00bcca7ce7--travel-advice-travel-blog

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November
04
Saturday

SATURDAY 04.11.17

ball-to-wall-lead 1-600x369
WARMUP

In Teams of 3
Share
100 Wall Balls
80 Box Jump Overs
60 KB Swings
40 Push-ups
20 Burpees
PERFORMANCE and FITNESS
MET-CON (Time)
“AIR FORCE” (Hero WOD)
At the top of each min including the 1st min 4 BURPEES.
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Front Squats
Weights. 42.5/30
FINISHER 
15 Cal Airbike
40m Heavy Farmers Walk
Teams of 3-4
3 Rounds each
WORDS TO LIVE BY
1888677_915522608471510_4245447630407780023_n (1) (1)

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November
03
Friday

FRIDAY 03.11.17

CTpZAoYU8AA11GA
MOBILITY and MAINTENANCE

Lacrosse Ball and Bands into Dynamic Piece
Using Length of Room
STRENGTH
PERFORMANCE and FITNESS
Deadlift
3-3-3-3-3
Build over 5 sets to your heaviest 5RM
Posture and position always govern load.
METCON (Weight)
PERFORMANCE and FITNESS
Every min (5 mins)

6 Snatch
* Choose a weight you can Touch and Go! *
Rest 1 min
Every min (5 mins)

3 Snatch (Medium)
* Choose a weight you can Touch and Go! *
Rest 1 min
Every 30 secs (5 mins)

1 Snatch (Heavy)
MIDLINE STRENGTH
15-12-9-6-3
Pikes
Strict T2B
V- Snaps
WORDS TO LIVE BY
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November
02
Thursday

THURSDAY 02.11.17

bdc34369bcc4d15172a02b37a949567e--climbing-rope-fitness-gear
MOBILITY and MAINTENANCE

S1 – Band assisted Lats and Shoulders
S2 – Band assisted
S3 – Coaches Choice
GYMNASTICS
5 Rope Climbs
Rest 2 mins
4 Rope Climbs
Rest 90 secs
3 Rope Climbs
Rest 1 min
2 Rope Climbs
MET-CON (Emom)
PERFORMANCE
Every 3 Mins for 5 Rounds
7 Strict Pull-ups
7 Jerks 65/45
7 Cal Airbike or Ski Erg
7 Deficit HSPU
FITNESS
Every 3 Mins for 5 Rounds
7 Band Assisted Strict Pull-ups
7 Push Press
7 Cal Airbike or Ski Erg
7 HSPU Progression
WORDS TO LIVE BY
002569a00fa3ed01d404418ca41b4d55--class-quotes-quotes-of-life

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November
01
Wednesday

WEDNESDAY 01.11.17

18-0245371-proper_squat_depth
MOBILITY and MAINTENANCE

S1. Band Assisted Frog Stretch
S2. Band Assisted Lats
S3. Shoulder Mash (Lacrosse Ball) x 1 min per side
STRENGTH
PERFORMANCE and FITNESS
Back Squat
3-3-3-3-3
Build over 5 sets to your heaviest 5RM
MET-CON (Emom/Time)
PERFORMANCE

EMOM 10
Even. 5 T2B + 7 OHS 40/30
Odd. 7 Bar Facing Burpee + 5 T2B
Rest 3 mins
22-16-10
Overhead Lunge 40/30
Bar Facing Burpee
WORDS TO LIVE BY
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