Friday 11/7/14



 

"Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” - Charles F. Kettering

 

1. Deadlift 3 x 3, Climb

 

 

2. Running Day!

 

A. 2-4 Mile Run (Depending on Ability)

 

B. Intervals

 

2 x Mile Repeats - 5 Min Rest

2 x 800 Meter Repeats - 3 Min Rest

2 x 400 Meter Repeats - 2 Min Rest

 

C. 2 Mile Cool Down Run

 

3. Max Handstand Push-Ups

Thursday 11/6/14

The Champ!

 

"Its not up to you how you fall. Its up to you how far you let yourself fall and how long it takes you to get back up and stand on your own two feet” - Sr. Tac Jeffrey Mitchell

 

Active Rest or 4500 Meter Recovery Row

 

Wednesday 11/5/14

‎"You are afraid to die, and you’re afraid to live. What a way to exist.” – Neale Donald Walsch

1. 40 Minute Amrap

Buy In: 100 Kettle-Bell Swings

...Start Timer

800 Meter Run
40 Burpees 

Tuesday 11/4/14

 

Core Is Everything!

 

”Sometimes the poorest man leaves his children the richest inheritance.” – Ruth E. Renkel

‎

1. Bench Press 4 x 3, Climb

- 3 x 6-8 Close Grip Bench, Heavy


2. 3 Round Couplet

10 Squat Cleans 165, 115
21 Pull-Ups


3. Core

A. 4 x 20 Hanging Abdominal Raises
B. 3 x 30-60 Second Hollow Rocks
C. 1 x 50 Weighted Sit-ups

Monday 11/3/14

Jen Selter's Famous Booty!

“Never put off till tomorrow what you can do today.” –Thomas Jefferson

 

 

1. 3 x 5 Back Squat - Choose a weight heavier than last week

 

 

2. Wall Ball Interval Training

 

Complete as many wall balls as possible in the given time frame. Rest time is equal to the length of the round. So round 1 is 30 seconds so you would rest 30 seconds before starting round 2.

 

Round 1: 30 Seconds

Round 2: 45 Seconds

Round 3: 60 Seconds

Round 4: 75 seconds

Round 5: 90 Seconds

Round 6: 45 Seconds

Round 7: 30 Seconds

 

3. Weekly Pull-Up Progression Ladder

 

7 x 8 C2B Pull-Ups

 

 

Session #2:

 

2-3 Mile Recovery Run

Sunday 11/2/14

 

"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances." 

 

 

Active Recovery

Saturday 11/1/14

GO TO WODSHACK.SPREADSHIRT.COM AND BUY LIKE 30 OF THESE BITCHES!

Thanks to everyone who has already purchased our stuff! It really means a lot :)



"When a friend is in trouble, don’t annoy him by asking if there is anything you can do. Think up something appropriate and do it." - Anon

 

1. Power Clean 5, 4, 3, 2, 2, Climb

 

2. Work up to a 10 Rep Max OHS

 

3. Modified Double Helen

 

6 Rounds:

 

400 Meter Run

21 KB Swings 55, 35

12 Burpees

 

 

 



Friday 10/31/14

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"To understand a new idea, break an old habit." - Jean Toomer
 

1. Fran

21-15-9
Thrusters 95, 65
Pull-Ups


2. Alternating EMOM of Thrusters and Pull-Ups

Min 1: 10 Thrusters
Min 2: 10 Pull-Ups

Continue as long as possible!


3. EMOM Hill Sprints (12 Rounds)

Find a short and very steep hill (very steep). Sprint up the hill as fast as possible taking short strides and pumping your arms. When you get to the top jog back down and wait for the next minute. You should have about 20-30 seconds of rest. After 6 Rounds take a 2 minute rest and complete another 6 rounds.


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