Friday, 11/30/18
Gymnastics
4 Sets: Max Unbroken Strict Pull Ups
*Rest 1 minute between sets
WOD
3 Rounds:
400m Run
40 Wall Balls (20#/14#)
November 2018
Thursday, 11/29/18
Partner WOD
3 Rounds:
90 Second Sled Push (90#/70#)
30 Second Rest
90 Second Sandbag Clean Over the Box (30”)
30 Second Rest
90 Second Farmers Carry (35’s/25’s)
30 Second Rest
Wednesday, 11/28/18
WOD
For Time:
30 Calorie Row
30 Box Jump Overs (24″/20″)
30 Ring Dips
60 Kettlebell Swings (53#/35#)
30 Ring Dips
30 Box Jump Overs (24″/20″)
30 Calorie Row
Tuesday, 11/27/18
Accessory Work
3×10 Single Leg RDL
WOD
10 Minute AMRAP:
50/40 Calorie Bike
50 Toes to Bar
Monday, 11/26/18
Strength
5×3 Push Jerks
*Add weight each set
WOD
For Time:
3-6-9-12-15
Shoulder to Overhead (135#/95#)
Front Squats (135#/95#)
Bar Facing Burpees
Wednesday, 11/21/18
Partner WOD
For Time:
200′ Overhead Plate Walking Lunge (45#/35#)
100 Push Ups
200′ Overhead Plate Walking Lunge (45#/35#)
100 Kettlebell Swings (53#/35#)
200′ Overhead Plate Walking Lunge (45#/35#)
100 Burpees to the Plate
200′ Overhead Plate Walking Lunge (45#/35#)
Tuesday, 11/20/18
Strength
3×5 Front Squats
*3 second pause in the bottom
WOD
3 Rounds (Each For Time):
400m/350m Row
20 Thrusters (95#/65#)
20 Pull Ups
*Rest 2 minutes after each round
Monday, 11/19/18
WOD
7 Minute AMRAP:
12/10 Calorie Assault Bike
10 Dumbbell Snatch (50#/35#)
*Add 2 DB Snatch every round
Core Strength
3 Supersets:
15 Weighted Sit Ups
1 Minute Plank Hold
Friday, 11/16/18
Strength
Every 2 Minutes for 3 Sets:
6 Back Squats
*Increase weight each set
WOD
5 Rounds:
200m Run
21 Air Squats
7 Bar Muscle Ups
Thursday, 11/15/18
WOD
Alternating EMOM:
Odd: 200’ Farmers Carry (53#/35#)
Even: 1 Strict Press (95#/65#)
*Add 1 strict press every round until failure