A- 1 Strict Pull up
(Sport: weighted, increasing)
(Life: Negative, spotted, or toenail + :30 Plank)
B- “Hail Mary, Go Far”
Every 2 min till failure:
2 Thrusters 75/55
2 Pull ups (L Jumping Pullups)
+ adding 2 reps to each movement every set. 20:00 time cap. Once you are done accumulate as many calories as possible on either the bike, rower, or ski erg
-Earn more work style: means go slow at the beginning and then slowly start improving your pace as the rounds creep up! Be smart about breaking up the thrusters and pull ups, burpees are where you will spend the most time so keep track of giving those more time.
Modify accordingly so you can make it at least into the 5th set! (Weight, movements, then reps today)
21 Deadlifts 185/125 (S: 225/155) (L: 135/95)
21 Box Jump Overs (24/20")
15 Box Jump Overs
9 Box Jump Overs
-heavier and longer. You should be able to do at least 7 reps unbroken with the DL loading otherwise modify to meet time cap.
10 Ring Rows
10 S.Arm KB Shoulder to Overhead each arm 53/35
10 Stationary Dips (S: RMU into 6 Dips)
5 Muscle ups (L: Jumping RMU or RMU on low rings)
5 S.Arm KB Snatch each arm
- Goal here is to work fast since you only have 5min per round but to pick a modification that is challenging but you can keep moving. Stationary dips are on boxes or matador bars.
-record reps for each set
A- Lower Body Mobility:
1- side lying IR/ER (30s each side)
2- Squat with thoracic rotation
3- inch worms
4- Frog rock backs
-rotate through each movement each for a minute each and 3 rounds through.
B- 5 Rounds Increasing Effort:
20/15 Cal Bike
50 DU (L:50 DU practice or 100 Single Unders)
20/15 Cal Row
-Each round needs to have negative splits (fast round times). This is a challenge for you to beat your previous time not the person beside you. Record last round time (which should be your fastest). Start from either the top and work down or the opposite.
A- Every :90 for 6 sets:
5 Bar Facing Burpees + 1 Clean *building in load
1-2-3-4-5-6-7-8-9-10 reps for time of:
DB Front Squats 50/35 (L: 40/30)
Bar Facing Burpees
*Time cap: 12 minutes to complete 18.2 AND 18.2a
-In the strength build up in loading to something that you would like to open with on 18.2a, not a time to max out.
Modify accordingly so you finish 18.2 in about 8 min leaving about 4 min for 18.2a.
5 Pull-Ups (L: Jumping Pull ups)
10 Push-Ups (L: Box or knees)
15 Air Squats
-October is Breast Cancer Awareness month and we wanted to bring awareness to all those who have and have overcome Breast Cancer by doing a classic Girl wod.
-If you cannot get through the required work in the given time then take the next minute off and jump back in or modify the reps down to 3-6-9.
Peak Week Overview on our TrueCoach app we use to get the programming out to our members: