Wednesday, 11/24/21

Strength

5 Sets on the 1:30:
5 Deadlifts

WOD

5 Rounds For Time:
100m Farmers Carry (50#/35#)
30 Ab Mat Sit Ups
10 Deadlifts (225#/155#)

Tuesday, 11/23/21

Strength

4×10 Strict Press
1×10+ Strict Press

WOD

For Time:
27-21-15-9
Box Jump Overs (24″/20″)
Thrusters (95#/65#)

Monday, 11/22/21

WOD

5 Rounds x 3 Minute AMRAP:
4 Devil’s Press (50#/35#)
6 Toes to Bar
24 Double Unders
*Rest 1 Minute Between Rounds

Friday, 11/19/21

Midline Test

Max L Sit Hold or Max Hollow Body Hold

WOD

13 Minute AMRAP:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50#/35#)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches
*Continue to add 3 dumbbell snatches each round

Thursday, 11/18/21

Partner WOD

12 Minute AMRAP:
600′ Partner Med Ball Shuttle Sprint (20#/14#)
15 Synchro Burpees to Bar
*Partners Run Together and Each Partner Holds a Med Ball

Wednesday, 11/17/21

WOD

For Time:
2.5 Mile Bike
2,000m Row
100 Toes to Bar
*2 Minutes On, 1 Minute Rest
*38 Minute Time Cap

Tuesday, 11/16/21

WOD

3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push Ups

400m Double Dumbbell Farmers Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

*(50#/35#)

Monday, 11/15/21

Strength

Build to a Heavy Set of 3 Power Snatches

WOD

For Time:
On the 0:00
9-6-3
Power Snatches (135#/95#)
Burpee Box Jump Overs (30”/24”)
*8 Minute Time Cap

On the 10:00

12-9-6
Power Snatches (95#/65#)
Box Jump Overs (24”/20”)
*8 Minute Time Cap

On the 20:00

15-12-9
Power Snatches (75#/55#)
Bar Facing Burpees
*8 Minute Time Cap

Friday, 11/12/21

Gymnastics Strength

On the 1:30 for 5 Rounds:
Max Unbroken Strict Handstand Push Ups

WOD

For Time:
15-12-9-6
Devil’s Press (50#/35#)
Calorie Row
Directly Into
6-9-12-15
Dumbbell Facing Burpees
Calorie Row

Thursday, 11/11/21

WOD

Partner Manion
7 Rounds For Time:
400m Run (Run Together)
29 Back Squats (Partition) (135#/95#)
*35 Minute Time Cap