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Oct

October 3 – 9

By: Tim Rockenbach Leave a Comment

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Monday October 3

  • Warm-Up: Skaters/Side Squats/Ring Dips/Spidermans
  • Strength: Front Squat: 5-5-5 (60/70/80 – Working Set Weight)
  • WOD: Pull Ups/Push Ups/Squats (EMOM 3 til Failure)
  • Comp WOD: Squat Snatch 1-1-1-1-1 (must have perfect form to add weight)

JV Kids:

  • Strength: Front Squat 5x  
  • WOD: 3 Pull Ups, 6 Push Ups, 9 Squats (AMRAP 12)

Tuesday October 4

  • Warm-Up: Plank/Hollow & Russian Twist/KBS (L/M/H)/Inchworms
  • Mobility: Shoulders/T-Spine
  • WOD: Run/KBS/Sit-Ups (AMRAP 20)
  • Comp WOD: HSPU/Box Jump (3RFT)

Wednesday October 5

  • Warm-Up: Row/RDL (L)/DB Press/RDL (R)/DB Power Clean
  • Strength: Dead Lift: 5-5-5 (60/70/80 – Working Set Weight)
  • WOD: Row/Push Jerks (5 RFT)
  • Comp WOD: Squat Clean 1-1-1-1-1 (must have perfect form to add weight)

JV Kids:

  • Strength: Dead Lift 5x  
  • WOD: 2 Building Runs, 10 DB Push Press (3 RFT)

Thursday October 6

  • Warm-Up: DU/Bike/Row/Run; SPT & Burgener Warm Up w/ Skill Transfer; Banded Shoulder Activation
  • WOD: 1 Minute Cycles for Max Reps; Power Snatch/OHS/Burpees Over Bar/Rest (7 Rds)
  • Comp WOD: Step Ups/Bent Over Row – Super Sets (3 Rds)

Friday October 7

  • Warm-Up: DB Push Press/Run/Ring Row
  • Mobility: Shoulders/SPT
  • Strength: Press: 5-5-5 (60/70/80 – Working Set Weight)
  • WOD: DU/Jump Rope & Burpee CTB/Jumping Pull Ups (AMRAP 7)
  • Comp WOD: Bench Press; 5-5-5 (60/70/80 – Working Set Weight)

JV Kids:

  • Strength: Press 5x  
  • WOD: 25 Jump Rope or DU &  Burpees (AMRAP 7)

Friday Night Lights – Weight Lifting @ 6:30pm

  • Warm-Up: Row/Banded Shoulder/Hip Stretches/Front Rack Mob
  • Skill: Clean & Jerk, Burgener Warm Up
  • WOD: Foot Work Drills
  • WOD: Split Jerk off Back 2-2-2-2-2
  • WOD: Hang Squat Clean 2-2-2-2-2

Saturday October 8

  • Warm-Up: 1000M Rows/Negative Splits every 200m then Slam balls/GM/Duck Walk
  • WOD: Sit Ups/Wall Balls – Rest 5 Min – Supermans/Wall Balls
  • Comp WOD: Muscle Ups/Practice

Sunday October 9

  • Rest Day

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