A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111

Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111

Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Goblet Squats

100 Meter Run

A. Six sets of:

3-Position Snatch (high hang, mid-thigh, then from the floor)

Rest 2-3 minutes

Build over the course of the six sets.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats (135/95 lbs)

7 Box Jumps (24″/20″)

7 Toes to Bar

Rest Day

warm up:

5:00 min of CFOIB Dodge Ball

*divide and conquer (throwing soft balls to waist and below)

hit with red => 5 air squats

hit with blue => 10 jumping jacks

hit with orange => 5 burpees

skill:

sled pulls

rope pulls (toss rope over pull up bar and practice pulling without pulling it completely over)

WOD:

AMRAP (how many rounds can each team get in 6:00 min)

rope pull (over the bar to pink tape)

sled pull (unweighted – 10-15#)

Game:

Leap Frog Relay

FITNESS EXPRESS

In teams of two, alternate sets to complete four sets each of:

12 Pullups/ Ring Rows

21 Russian Kettlebell Swings

Run 400 Meters

FITNESS

A. Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Romanian Deadlift x 8 reps @ 3111

Station 2 – Stationary or Ring Dips x 15 reps @ 2111

(use assistance if you are unable to keep this tempo for the full 15 reps)

B. In teams of two, alternate sets to complete four each of:

20 Russian Kettlebell Swings

Run 400 Meters

C. Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 40-60 seconds

Rest 30 seconds

A. Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1.1

(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

B. In teams of two, alternate sets to complete four each of:

3 Hang Power Cleans

2 Alternating Reverse Lunges

1 Shoulder to Overhead

Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

C. Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 40-60 seconds

Rest 30 seconds

A. Every 2 minutes, for 8 minutes (4 sets):

Pause Jerk x 1 reps

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Every two minutes, for for 12 minutes (6 sets):

Split Jerk x 1 rep

Build to today’s heavy.

B. Bench Press

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 80%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90%+

*Set 8 – 1 rep @ 90%+

Rest 2 minutes between sets.

C. Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Push-Ups

15 Russian Kettlebell Swings (heavy)

D. Three sets of:

Glute-Ham Raises x Max Reps @ 2111

(set is over once you break tempo)

Rest as needed

Weighted Hip Thrust x 60 seconds (185/125 lbs)

Rest as needed

A. Three sets of:

Front Squat x 6-8 reps @ 30X1

Rest 60 seconds

Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters

20 Pull-Ups

20 Burpees

A. Take 20 minutes to build to a new 1-RM Front Squat

B. Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees Over the Barbell

A. For time:

Deadlift Hold (315/225 lbs)

(lift a barbell to top of deadlift position – start clock when you are fully locked out, and end test when your knees bend, you drop the barbell, or hinge/lean back at the hips to support the load)

B. Take 15-20 minutes to build to today’s 1-RM Power Clean

C. “Miller Time”

Ten rounds for time:

3 Squat Clean and Jerks (225/145 lbs)

4 Box Jumps (30″/24″)

Compare results to September 26, 2015.

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:

Row 5000 meters

A. Four sets of:

Bench Press x 6-8 reps @ 2011

Rest 45 seconds

Plank from Elbows x 45-60 seconds

Rest 45 seconds

Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

B. In teams of two, alternate full rounds and complete 5 each of:

20 Kettlebell Swings

20 Push-Ups

A. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 2 reps

Rest 2-3 minutes

Build to today’s heavy 2 or 3-RM.

B. In teams of two, alternate full rounds and complete 5 each of:

20 Kettlebell Swings (32/24 kg)

20 Hand-Release Push-Ups

A. Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):

Overhead Squat x 2 reps

Build to today’s 2-RM over the course of the six sets.

B. Take 15-20 minutes to build to today’s 1-RM Push Press

C. For max reps:

90 seconds of Muscle-Ups

Rest 2 minutes

60 seconds of Bar Muscle-Ups

Rest 2 minutes

30 seconds of Handstand Walk (for max distance)

D. For time:

Row 500 meters

In teams of two, complete:

100 Pull-Ups

200 Meter Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball Shots

200 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

200 Meter Farmer’s Carry

*Partition the reps however you would like.

In teams of two, complete:

100 Pull-Ups

200 Meter Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball Shots

200 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

200 Meter Farmer’s Carry

*Partition the reps however you would like.

A. Ten sets of:

Banded Deadlift x 1 rep @ 55%

Rest 30 seconds

B. Deadlift

*Set 1 – 4 reps @ 65%

*Set 2 – 6 reps @ 75%

*Set 3 – 6 reps @ 90% (up 2% from last week)

Rest 2-3 minutes between sets

C. For time:

Run 1600 Meters

40 Chest-to-Bar Pull-Ups

30 Strict Handstand Push-Ups

Row 2000 Meters

30 Strict Handstand Push-Ups

40 Chest-to-Bar Pull-Ups

Run 1600 Meters

No Additional Conditioning this week…rest up.

Partners alternate whole rounds for time and complete four rounds each of:

Row 250 Meters

Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm

Goblet Squats x 10 reps

Run 200 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 200 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 200 meter run.)

Partners alternate whole rounds for time and complete four rounds each of:

Row 250 Meters

Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm

Goblet Squats x 10 reps

Run 200 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 200 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 200 meter run.)

A. Build to 85-90% of your 1-RM Clean & Jerk

B. For time:

10 Clean & Jerks @ weight used on October 10, 2015 (if you missed that session, try this with 85%)

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

C. Every 2 minutes, for 16 minutes (8 sets) of:

Back Squat x 3 reps @ 85%+ of 1-RM

D. “2014 Team Series Event 4”

30 Calorie Row

30 Bar-Facing Burpees

30 Hang Cleans (135/95 lbs)

Compare results to September 21, 2015.