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#)
Friday, 10/27/17
WOD
12 Minute AMRAP:
3 Bar Muscle Ups
6 Thrusters (95#/65#)
9 Handstand Push Ups
12 Wall Balls (20#/14#)
Core Stability
3×10 GHD Sit Ups
*3 second pause at parallel
Thursday, 10/26/17
“Pick a Skill”
WOD
Teams of 3:
400m Sled Pull
600m Sled Push
800m Farmers Carry (70#/53#)
Wednesday, 10/25/17
Accessory Work
3×10 (Each Leg)
Single Leg RDL
WOD
2 Rounds:
400 Meter Run
21/15 Calorie Assault Bike
12 Squat Cleans (115#/85#)
Tuesday, 10/24/17
WOD
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Chest 2 Bar Pull-ups