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Monday

Women
1. Skill Practice: 15 minutes
2. WOD: 10m shuttle sprints
Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
3. Mobility: 10 min squat archetype

Men
1. Squat EMOM for 10 min: 3@75 of 5RM
2. Press EMOM for 10 min: 3@75 of 5RM
3. Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7
4. 9 rounds for distance: Run 15 sec; rest 45 sec.

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Monday

Women
1. Skill Practice: 15 minutes
2. Partner WOD — for time:
Run to the north soccer goal with 1 medball per team (20/14)
Medball thruster toss (20/14) (from the north soccer goal to the backside of JAFH)
50 Pull-Ups
40 Dead Lifts (225/145)
30 Front Squats (155/95) no rack
20 Parallette Pass-through with Push-up & Dip
100 Overhead Walking Lunges (45# plate/25#)
*2 person teams; reps can be broken up between partners in any way.

Men
1. Tempo squat 2010: 5-5-5-5
2. Bench 5-5-5
3. Deadlift 5

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Monday

Women
1. Skill Practice: 15 minutes
2. 4 RFT:
50 Double-unders
25 Sit-ups
15 Ring Dips
5 Cleans (155/95)

Men
1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
2. Press 5-5-5
3. Deadlift 5 View full article »

Monday

Women
1. Skill Practice: 15 minutes
2. Strict Press–12 minutes to find 5RM
3. Tabatas:
— Tabata Squat — Rest 1 min
— Tabata L-sit — Rest 1 min
— Tabata Pull-up  — Rest 1 min
— Tabata Handstand Hold — Rest 1 min
— Tabata Run (for distance) View full article »

Monday

Women
1. Skill Practice: 15 minutes
2. Deadlift: 12 minutes to find 5RM
3. 14 min AMRAP:
400m run; 20 Deadlifts (185/135; scale to 60% of 5RM); Handstand Walk, 20 m; 20 Kettlebell Swings (53/35)

Men
1. Squat: 12 min EMOM: 4@65% of 5RM
2. Supersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10
3. 9 rounds for distance: Run 20 sec; rest 40 sec.

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Monday 10/30–Women

Skill Practice: 15 minutes

WOD1: Back Squats
10 min EMOM: 3 reps @70-80% of 1RM

WOD2: 3 rounds for time of:
30 sit-ups
200m run
20 burpees
200m run

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