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
Wednesday, 11/8/17
Accessory Work
3×10 Glute Ham Raises
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Press (95#/65#)
Strict Pull Ups
Tuesday, 11/7/17
Strength
10 Minute EMOM
2 Power Cleans @65-75%
Rest 5 Minutes
WOD
4 Rounds:
12 Power Cleans (115#/85#)
21 Box Jumps (24″/20″)
200m Run
Monday, 11/6/17
Core Stability
5 Sets of Max Effort L Sit Hold
*Rest 1 minute between sets
WOD
10 Minute AMRAP:
27-21-15-9
Wall Balls (20#/14#)
Calorie Row
Friday, 11/2/17
Strength
Every 2 Minutes for 6 Minutes (3 Sets)
8 Front Squats
*Build in weight each set
WOD
3 Rounds:
50 Double Unders
10 Clusters (135#/95#)
7 Muscle Ups
*14 Minute Time Cap
Thursday, 11/2/17
“Pick a Skill”
WOD
:40 on/:20 off for 15 minutes
Max Meters on the Rower
Wednesday, 11/1/17
Accessory Work
5×10 (5 Each Leg)
Back Rack Reverse Lunges
WOD
8 Minute AMRAP:
30 Calorie Assault Bike
30 Burpee Box Jump Overs (24#/20#)
Tuesday, 10/31/17
WOD
“Don’t Drop the Pumpkin”
4 Rounds:
10 Step Ups (each leg) w/ wall ball (24″/20″)
31 Med Ball Sit Ups
17 Wall Balls (20#/14#)
*5 burpee penalty every time you drop the wall ball
Monday, 10/30/17
Strength
10 Minutes to work up to a 3 rep Hang Power Snatch
WOD
For Time:
800m Run
40 Pull Ups
40 Hang Power Snatch (75#/55#)
400m Run
20 Pull Ups
20 Hang Power Snatch (75#/55#)