Nov. 30 @ 1PM

Warm Up
200 touches with jump rope (go for unbroken)
Calf and anterior stretches

WOD:
Run 1600 meters
3 min Rest
Run 1200 meters
2 min Rest
Run 800 meters
1 min Rest
Run 400 meters

Use the track or treadmill. Total time minus rests is score.

Nov. 29 @ 7PM

Warm Up
3 rounds
15 burpees
100m Row sprint
15 Kips

WOD: Front Squat/Weighted Pull-Ups
Find your 3RM for both lifts
3-3-3-3-3-3-3

Nov. 19 @ 4:30

Warm Up
3 rounds
10 Double Unders
10 Toy Soldiers
10 Deck Squats

Mobilize your anterior business (stretch the quads, psoas, tibialis, whatev)

Strength: None today

WOD:
5 rounds for time,
10 Front Squats (135#)
20 Push Ups
30 Double Unders or 60 singles

A reminder...

For motivational purposes:

Its sad but absolutely true, this also applies to mobility...

Nov. 17 @ 6PM

Warm Up
3 rounds
10 Pull-ups (kips, muscle ups, strict, whatever)
10 Push-Ups
10 Toy Soldiers
1 min stretch out hip flexors

Practice Double Unders

Strength: Overhead Press
5x3 @ 90% 1RM

WOD:
For time
15-12-9
35lb Burpee Squat Clean Thruster
Weighted Pull-Up, any variation at least 20% body weight (e.g. 150# BW = 30#, do more if you can)

Nov. 16 @ whenever

Hey peoples, sorry for the late post. Honor Council duties called. This WOD you should be able to do on your own, its pretty straight forward.

Warm Up
3 rounds
10 Push-Ups
10 Squats
10 Double Unders

Strength: Backsquat
5-5-5-3-3 @ 90% 1RM

WOD: "Cindy"
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds to comments.

Nov. 12 @ 4:30PM

K street for those who can make it. MS2s have pharm presentations during that time though...

Lerner at 4:30/5PM
Warm Up
30 Double unders
3 rounds
10 Deck Squats
10 Pull-Ups
10 Burpees

Strength: Bench Press
5x5 @ 85% 1RM

WOD: The Unicorn
2.5 mile run for time.

Proposed route: Start on 23rd & E, run towards Lincoln, turn left on Constitution Avenue, Right on 17th, Right onto Independence Avenue, Right onto 23rd avenue around Lincoln and back up to 23rd & E.

Boom shaka laka.

Nov. 10 @ 6PM

Good work on squats on Monday, today we rock the upper body squat: i.e. overhead press!

Warm Up
50 Double Unders
2 rounds
10 Push-Ups
10 Pull-Ups
10 Deck Squats

Strength: Overhead Press
3-3-3-3-3 @ 90% 1RM

WOD:
For time
10-to-1
Pull-Ups
Deadlift (225/175)

Nov. 8 @ 1PM

We don't have pathology tomorrow, so Lerner at 1 after the exam. Boom hell yea.

Warm Up
50 Double Unders
Accumulate 60 quality seconds of handstand holds


Strength: Backsquat
5-5-5-3-3 @ 90% 1RM for at least the last working set.

WOD: Filthy Fifty
For time:
50 Box jump, 24 inch box (we will sub 50 sit-to-cleans)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (we will sub 50 squat jumps)
50 Burpees
50 Double unders

Nov. 5

Hey kiddos,

Two sessions: 1PM at Lerner, and 2PM at K Street for some olympic lifts.

Lerner @ 1PM for a WOD
Warm Up
Practice Double Unders for a about 10 minutes. No set rep number, the more the better but focus on fluidity of the movement, jump height, keeping a nice hollow posture in your jump, and of course passing the rope under your feet twice.

Mobilize what you need to mobilize as well. Pick anything.

WOD:
Accumulate 5 mins of L-sit or L-sit progression. For every rest, do 5 body weight rows. The only acceptable "rest" position is supporting yourself without feet touching the ground.

Then,

Take a 30-60sec rest and do max pull-ups in 1 min.

Score is total amount of rows minus the total amount of pull-ups.

Also, if you are wondering where I got the idea of 5x5 strength training, this guy explains it quite well. He was a powerlifting coach at my old gym and is knowledgeable as shit. We are doing the ramping strength training (more or less). In time, probably next semester, we will be doing sets across.

Nov. 3

K Street (6-8AM)

Snatch work. Mobilize between attempts. Work on some DUs

Lerner (6PM, tentatively)

Warm Up
500m Row
5 Pull-Ups
5 Wall Walks
5 Pull-Ups
30 Double Unders
5 Pull-Ups

Strength: Overhead Press
5x5 @ 85% 1RM

WOD:
AMRAP 12
10 55# Db Swing
5 Burpee HSPU
5 Toes-2-Bar

Stretch