Month: November 2017

Wednesday, 11/22/17

Accessory Work

3 Super Sets:
8 Bulgarian Split Squats
8 Single Leg RDL

WOD

5 Rounds:
15 Kb Swings (70#/53#)
0.5 km Assault Bike

Tuesday, 11/21/17

Gymnastics Core

5 Sets:
5 Second Hollow Body Hold
6 Tuck Ups
6 V Ups
6 Jack Knives
5 Second Hollow Body Hold

WOD

13 Minute AMRAP:
55 Burpees
55 Pull Ups
55/45 Calorie Row
55 Handstand Push Ups

Monday, 11/20/17

Strength

Back Squats
2×5 @70%
2×4 @75%
2×3 @80%

WOD

3 Rounds:
10 Power Snatch (115#/85#)
20 Box Jump Overs (24″/20″)
30 Wall Balls (20#/14#)

Friday, 11/17/17

WOD

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Thursday, 11/16/17

“Pick a Skill”

WOD

18 Minute AMRAP:
3 Kb Swings (53#/35)
3 Burpees
200m Run
6 Kb Swings (53#/35#)
6 Burpees
200m Run
9 Kb Swings (53#/35#)
9 Burpees
200m Run
*Continue going up by 3 every round

Wednesday, 11/15/17

Accessory Work

5×10 Renegade Rows

WOD

For Time:
75 Toes 2 Bar
*100′ Farmers Carry (53#/35#) EMOM

Tuesday, 11/14/17

WOD

3 Minute AMRAP:
1k Bike
Max Wall Balls (20#/14#)

Rest 1 Minute

3 Minute AMRAP:
500m Row
Max Thrusters (95#/65#)

Rest 1 Minute

3 Minute AMRAP:
1k Bike
Max Wall Balls (20#/14#)

Rest 1 Minute

3 Minute AMRAP:
500m Row
Max Thrusters (95#/65#)

Monday, 11/13/17

Gymnastics Strength

8 Minute EMOM:
3 Strict Muscle Ups
or
6 Strict Pull Ups

WOD

10 Rounds:
6 Deadlifts (225#/155#)
30 Double Unders
*15 Minute Time Cap

Friday, 11/10/17

Strength/Stability

5×3 Overhead Squat
*5 second pause in the bottom

WOD

For Time:
20 Toes 2 Bar
25 Squat Snatch (95#/65#)
30 Toes 2 Bar
25 Overhead Squat (95#/65#)
20 Toes 2 Bar

Thursday, 11/9/17

“Pick a Skill”

WOD

3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 12 Burpees
On Minute 1 – 9 Burpees
On Minute 2 – 6 Burpees
On Minute 3 – 3 Burpees
*Rest 2 minutes between rounds