Monthly Archives: November 2018

WOD (10 rounds for time) 3 snatches @135/95# 10 wallballs 3 muscle ups 10 HSPU

STRENGTH (20 minute clock) 1RM shoulder press WOD (3 rounds for time) 20 box step overs @30/24” 25 burpees to plate 30 push press @95/65 REST 2:00

CORE WORK (5 rounds) 10 KTE 15 count L hold 20 count knee tuck hold REST 2:00 WOD FOR TIME 20-15-10 Deadlift 225/155 Push ups then… 10-15-20 Power Clean 135/95 push ups

GYMNASTIC STRENGTH (EMOM x10) MIN 1: 11 strict pullups MIN 2: 3 wall climbs WOD -4 ROUNDS FOR REPS- (AMRAP in 4) 9 Kb swings @50/35# 6 goblet squats @50/35# 3 box jumps @24/20″ REST 1:00 between each AMRAP

STRENGTH (OT2:00 x 6 sets) 2 pause snatches @65% WOD (8 rounds for time) 10 Alt. FR KB lunges @50/35# 20 abmat sit-ups

STRENGTH (EMOM x 10) MIN 1: 9 strict pullups MIN 2: 5 kipping lat pushdowns WOD (AMRAP in 18) 80 double unders 10 double DB hang snatches @40/25# 10 wallballs @20/14#

WOD “THANKSGIVING SAMPLER PLATTER” (FOR TIME) -4 ROUNDS OF- 10 DB goblet Alt. lunges @50/35# 10 KTE 10 push ups 10 pullups -3 ROUNDS OF- 20 air squats 20 abmat situps 20 DB push press (10 per arm) @50/35# -2 ROUNDS OF- 30 DB Goblet squats @50/35# 30 v-ups -1 ROUNDS OF- 40 burpees toContinue reading “TURKEY DAY”

STRENGTH (OT2:00 x 6 sets) 2 pause cleans @60% *pause 2 sec at position 2 WOD (2 rounds for time) 50 SDHP @75/55# 50 hang power cleans @75/55# 50 shoulder to overhead @75/55#

STRENGTH (20 minute clock) work up to a 1RM Back squat WOD (5 rounds for time) 9 deadlifts @275/185# 9 bar facing burpees

STRENGTH (20 min clock) work up to a 1RM Bench Press WOD (5 intervals for reps) 40 secs on/ 20 secs off HSPU box jumps @24/20″ cal row Abmat sit-ups

STRENGTH (OT2:00 x 5 sets) 3 front squats *set 1 is @80% of 3RM *add weight each set WOD TABATA wallball @20/14# TABATA KB swing @50/35# TABATA double unders *tabata is 8 rounds of 20 seconds on and 10 seconds rest *8 intervals on each movement before moving to the next. *no rest between tabatas

WOD “RUMBLE IN THE JUNGLE” (2 ROUNDS FOR REPS) 1 MIN: ROW for cals 1 MIN: pull-ups 1 MIN: push-ups 1 MIN: abmat SU 1 MIN: air squats *REST 1:00* 1 MIN: Bike for cals 1 MIN: DB cleans @50/35# 1 MIN: DB push press @50/35# 1 MIN: DB snatch @50/35# 1 MIN: DB thrustersContinue reading “FRIDAY”

GYMNASTIC WORK (OT2:00 x 6) 3 wall climbs + 12 Alt. shoulder taps WOD (for time) 21-15-9 SDHP @95/65# Front squat @95/65# 30 push press @95/65# 3 Rope climbs 9-15-21 SDHP Front Squat

STRENGTH (OT2:00 x 6 sets) 2 pause snatches @60% *pause 2 sec at position 2 WOD (5 rounds for time) 5 power snatch 115/75# 10 bar facing burpees

STRENGTH (OT2:00 x 5 sets) 3 Push press *first set is @80% of 3RM *add weight to each set WOD (AMRAP in 12) 8 squat cleans @95/65# 3 HSPU 8 squat cleans 6 HSPU 8 sauat cleans 9 HSPU 8 squat cleans 12 HSPU *continue this pattern until time runs out

IN HONOR OF VETERANS DAY WE WILL BE DOING THE WOD FOR WARRIORS WORKOUT, “THE ARMISTICE WOD” GYMNASTIC WORK (EMOM x 10) MIN 1: 7 Strict pullups MIN 2: 7 ring dips

WOD (For time) 25 HSPU 50 DB hang clean & jerks @40/25# 50 DB goblet squat @40/25# 25 HSPU 50 DB snatches @40/25# 50 DB single arm thrusters @40/25# 25 HSPU 50 DB Sit-ups 40/25# 50 DB goblet lunges @40/25# *DB clean & jerks are 25 per arm abd done in the same style asContinue reading “SATURDAY”

GYMNASTIC (4 ROUNDS) 20 box HSPU 30 sec. hold REST 2:00 *guys hands will be on DBs and girls on floor. WOD (AMRAP in 15) 9 bar muscle ups 18 box jump overs @24/20″

STRENGTH (OT2:00 x 5 sets) 2 hang cleans from knees @70% WOD (5 ROUNDS FOR TIME) 50 double unders 12 Power snatches @95/65# 15 OHS @95/65# 18 abmat situps

STRENGTH (OT2:00 x 5 sets) 5 bench press *set 1 @80% of 5RM *add weight each set WOD (FOR TIME) 1000 row 50 DB push press @40/25# 30 DB facing burpees

GYMNASTIC (OT2:00 x 5 sets) 5 strict pullups 8 kipping lat pushdowns WOD (10 rounds for time) 10 pull-ups 10 wallballs @20/14#

STRENGTH (OT2:00 x 5 sets) 5 back squats *first set @80% Of 5 RM *add weight each set WOD (FOR TIME) – 21-15-9- Thrusters @95/65# T2B REST 5:00 -21-15-9- Deadlifts @185/125# V-ups

GYMNASTIC WORK (4 supersets) 15 HSPU on box 4 wall climbs REST 2:00 WOD – AMRAP in 15 – 9 devil presses @50/35# 12 T2B 15 box jumps @24/20″

STRENGTH (OT2:00 x 6 sets) 2 hang snatches from the knees @65% WOD (3 ROUNDS for time) 50 wall balls @20/14# 10 Power Clean + Jerk @ 135/95#

STRENGTH (OT2:00 x 5sets) 1 push press *set 1 @80% of 1RM *add weight each set WOD (FOR TIME) 21 – 18 – 15 – 12 – 9 – 6 – 3 SDHP @95/65# HSPU *After each round* 30 Double Unders 5 Bar Musle ups