Pre-Wod
Dynamic Group Warm-Up

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Banded Overhead Distraction (2 min/side)
Teres Minor Smash (2 min/side)

Workout of the Day for Tuesday, November 6th, 2018:
12 Min:
Build to a 3-RM Dip

4 x 5 min AMRAP*:
• 200m Run
• 15 Burpee
• 20/15 Cal Bike, or Row
• Max Reps Devil Press 50/35-lb

*2 Min Rest Between Rounds

Pre-Wod
Dynamic Group Warm-Up
Couch Stretch (90 sec/side)
Pigeon 2 min/side

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2 Rounds:
30 Russian KB Swing 53/35-lb
20 KB Snatch (10/arm)
10 KB Hang Clean & Jerk (5/arm)

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1 Round: Side-Butt
Front Rack Mobility

Workout of the Day for Monday, November 5th, 2018:
Week 2:
3 Rounds of Front Squat:
65% x 3
70% x 3
75% x 6-9

Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Monday, October 29th, 2018:
Mobility:
Group Hip Opener
Pigeon (2 min/side)
Banded Overhead Distraction (2 min/side)

Technique:
Kipping

25 Min AMRAP:
400m Run, or 500m Row, or 1k Bike
3 Rounds, “Cindy”
• 5 Pull-Up
• 10 Push-Up
• 15 Air Squat
20 KB Swing
10 “See The Light” Situps

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, November 4th, 2018:
4 x 5 min AMRAP*:
200m Run
20 DB Reverse Lunge
20/15 Cal Row, or Bike
Alt:
• Max DB Clean
• Max DB Snatch

*2 Min Rest Between Rounds

Workout of the Day for 8am, Saturday, November 3rd, 2018:
5 Min EMOM*:
High Hang Snatch + 2 OHS:
*Build Each Set

Snatch EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets.

Workout of the Day for 9am, Saturday, November 3rd, 2018:
For time (with a partner):
3 Rounds:
400m Run
30 Sumo Deadlift 225/155-lb

Then:

3 Rounds:
200 Dubz
30 Bench Press 185/130-lb

Then:

50-40-30-20-10:
Russian KB Swing 70/53-lb
Abmat Sit-Up

**No 6:30pm Class Tonight. Come to Bunko at 7:00!!

Pre-Wod
Dynamic Group Warm-Up

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10 PVC Passthrough
Peanut, or Thoracic Mob
10 PVC Passthrough
Banded Overhead Distraction
10 PVC Passthrough

Skill: Split Jerk

Workout of the Day for Friday, November 2nd, 2018:
12 Min:
Build to a Heavy Split Jerk

12 Min AMRAP:
3-6-9-12-15…:
S2OH @ 70% 1RM
Bar Muscle-up*

*Progressions:
• 1-for-1 Strict C2B
• 1-for-1 Strict Banded Ring Muscle-Up
• 2-for-1 Kipping C2B, or Ring Row

Sweat Sessions Workout for Friday, November 2nd, 2018:
Mobility:
Fragon (2 min)
Lizard (1 min)
Half Front Split (1 min)
Pigeon (1 min)

Skill: Medball Clean, Sandbag Clean

25 min AMRAP:
3-6-9-12-15-18-21…
Burpee
Medball, or Sandbag Clean
Single Arm DB Push Press (Each Side)
V-Up

Pre-Wod
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson stretch
12 Lateral Lunge

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Frog
Single Leg Frog Rocks (90 sec/side)
Seated Side Straddle w/band (90 sec/side)
Pigeon (90 sec/side)

Workout of the Day for Thursday, November 1st, 2018:
Weighted Pull-Up:
Build to 3RM

3 Rounds, For Quality, (25 min cap):
200m Run
30 DB Box Step-Up 50/35-lb
20 Single-Arm DB Bent Over Row (each side)
30 DB Hang Squat Clean

“After Party”
100 Weighted Sit-Ups 50/35-lb

**No 7:30pm open gym tonight

Workout of the Day for Wednesday, October 31st, 2018:
Trick, or Treat?

Sweat Sessions Workout for Wednesday, October 31st, 2018:“Mobility:
Down-Dawg (2 min)
Bent Leg Hamstring Pulses (2 min/side)
Pigeon (2 min/side)

Skill: Toes-2-Bar

4 Rounds, Every 2 Minutes Complete*:
200m Run
10 Toes-2-Bar
Max Plate Clean & Jerk

*1 Min Rest Between Rounds

4 Rounds, Every 2 Minutes Complete*:
10 DB Bent Over Row
10 Double KB Sumo Deadlift
10 DB Push press
Max KB Reverse Lunge

*1 Min Rest Between Rounds

Pre-Wod
Dynamic Group Warm-Up
Lacrosse Ball Foot Smash
Calve Stretch (90 sec. per side)

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2 Mile Run

Workout of the Day for Tuesday, October 30th, 2018:
Bench Press
5 x 5 @ 90% 5RM

5 Rounds:
30 sec. Weighted Plank 90/70-lb

Pre-Wod
Dynamic Group Warm-Up

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8 min EMOM:
6 x 8 Yard Sprint
5 Burpee

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Couch Stretch (90 sec/side)
Pigeon 2 min/side
Front Rack Mobility
1 Round: Side-Butt

Workout of the Day for Monday, October 29th, 2018:
3 Rounds of Front Squat:
60% x 5
65% x 5
70% x 9-12 Reps

Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages.

Pick a “Goat” to superset with in-between rounds! What movement do you want to focus on improving?

Sweat Sessions Workout for Monday, October 29th, 2018:
Mobility:
Hamstring Stretch
Couch Stretch
Pigeon

“Fight Gone Bad”

3 Rounds, 1 minute each station:
• WallBall
• KB Swing
• Box Jump
• DB Push Press
• Calorie Row, or Bike
• Rest

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, October 28th, 2018:
4 Minute AMRAP*:
DB, or KB Box Step-Up

4 Minute AMRAP*:
Cal Bike, or Row

4 Minute AMRAP*:
DB Devil Press

4 Minute AMRAP*:
Cal Bike, or Row

4 Minute AMRAP*:
Burpee Box Jump Over

*2 Min Rest Between Rounds