WU:
500m Row
80 DUs
20 Hollow Arch
Cond: AMRAP 12
4 BMU
8 Pistols
16 DB Snatch 50/35
48 DUs
Technique: Row
– Then
3 rounds
1 min ME row for Cals
10/30/19
30
Oct
2019
10/29/19
29
Oct
2019
WU: 3 rounds
10 ring rows
10 HS scap presses
10 Pull up scap pulls
Strength: Strict Press 3×10
*Work to a heavy set of 10
Cond: For Time (Time Cap 20 Min)
400m run
12-9-6
OHS 95/65
CTB
– Rest 3 mins
12-9-6
Thrusters 95/65
TTB
*Scale as needed
lighter loads, Jumping CTB, knee raises
10/28/19
28
Oct
2019
WU: Roxanne
Strength: Back squat
Work up to a heavy set of 10
Cond: “Daniel Halderman” Hero wod
5 RFT
20 Wallballs 20/14
10 Power Cleans 135/95
*Scale as needed
This Firefighter Hero WOD is dedicated to David Halderman, FDNY, Squad 18, who was killed on September 11, 2001.
10/26/18
26
Oct
2019
WU: 20 Wallballs
Oly: N/A
S/S
1) 3×6 Dip negatives
2) 3×6 Pistol negatives
Cond.
30 Hang Bear Complex
30 Deadlifts
20 Hang Bear Complex
20 Deadlifts
10 Hang Bear Complex
10 Deadlifts
RX 95/65
S1 65/45
S2 45/35
*Time Cap – 30 Mins
10/25/19
25
Oct
2019
WORKOUT 20.3
For time:
21 deadlifts (weight 1)
For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
9 deadlifts (weight 2)
50-ft. handstand walk
♀ deadlift 155 lb. then 205 lb.
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes
Time cap: 9 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.
Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Teenagers 14-15
♀ deadlift 95 lb. then 135 lb.
♀ deadlift 95 lb. then 135 lb.
♂ deadlift 135 lb. then 185 lb.
Scaled Teenagers 14-15
♀ deadlift 55 lb., perform hand-release push-ups, then deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then deadlift 95 lb. and bear crawl
♀ deadlift 55 lb., perform hand-release push-ups, then deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups
10/24/19
24
Oct
2019
A) 3 set of L-Hang Holds
B) Crossover Symmetry
C) 3×15 Fire hydrants each leg
D) T-Spine Extensions on foam rollers (hands on chest, straighten back)
E) 20 body weight OHS holds (5 secs at bottom). How upright can you get?
F) Coach led stretch
10/23/19
23
Oct
2019
WU: 3 rounds
10 Squat jumps
10 BTN presses (light barbell or pvc)
Strength: OHS
4 x 8 (technique first, load after)
Cond: For Time
60-40-20
Wall Balll 20/14
30-20-10
CTB
*Alternate movements ie. 60 WBs then 30 CTBs
S1 – Lower line, Pull ups
S2 – Lower line, assisted pullups
10/22/19
22
Oct
2019
WU: Core Tabata
Russian twists 25/15 plate
Sit ups
Hip ups
Hollow hold
x2
Strength: RDL’s
3 x 10 (10th should be difficult not impossible)
Cond: In teams of 4 complete the following: (30min time cap)
ME row for Cals = score
+
+
300 Box jumps 24/20
200 DL 225/155
100 HSPU
50 Strict pull ups
*One person rows while the others chip away at the first movement. Must go in order. Can switch rower anytime. Score off same board for less confusion.
**Scale as needed
**Scale as needed
10/21/19
21
Oct
2019
WU: 3 rounds
10 lunges
10 pushups
10 sit ups
Strength: Press Complex
3 x ME (SP + PP + PJ) @ 80% of 1rm
Cond: AMRAP 10
25' Farmers Carry
10 DB Lunges
8 burpees
10/19/19
19
Oct
2019
Find 1RM
Power Clean
Hand Power Clean
Squat Clean
Hang Squat Clean
Split Jerk
