Strength
Every 3:00 x 5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
All one set; don't put the bar down
W.O.D.
For Time:
30 Clean and Jerks (135/135)
On the Minute: 7 Toes to Bar
RX+: 185/125
Thursday, November 29
Wednesday, November 28
Thursday 11-29-18
W.O.D.
Rotating the class through or Every 2:00:
5 Rounds:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Directly Into...
3 Rounds:
8 Strict Ring Dips
8 Ring Rows
Rotating the class through or Every 2:00:
5 Rounds:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Directly Into...
3 Rounds:
8 Strict Ring Dips
8 Ring Rows
Tuesday, November 27
Wednesday 11-28-18
W.O.D.
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
Accessory
100 banded tricep extensions
100 band pull aparts
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
Accessory
100 banded tricep extensions
100 band pull aparts
Monday, November 26
Tuesday 11-27-18
W.O.D.
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)
After Each Set:
200 Meter plate Run (25/15)
Accessory
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)
After Each Set:
200 Meter plate Run (25/15)
Accessory
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups
Sunday, November 25
Monday 11-26-18
W.O.D.
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
*Macho Man is:
3 Power Cleans
3 Front Squats
3 Shoulder to overheads
-Use a weight that you can go unbroken on each round of macho man
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
*Macho Man is:
3 Power Cleans
3 Front Squats
3 Shoulder to overheads
-Use a weight that you can go unbroken on each round of macho man
Thursday, November 22
Wednesday, November 21
Tuesday, November 20
Wednesday 11-21-18
W.O.D.
5 Rounds:
50' Bear crawl
2-4-6-8-10 Single arm Kettlebell OHS (53’s/35’s)
RX+: 50" Hand stand Walk
Accessory
Alternating On the Minute x 8 (4 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups
5 Rounds:
50' Bear crawl
2-4-6-8-10 Single arm Kettlebell OHS (53’s/35’s)
RX+: 50" Hand stand Walk
Accessory
Alternating On the Minute x 8 (4 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups
Monday, November 19
Tuesday 11-20-18
W.O.D.
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)
*have athletes start at the 0:00 and at the 2:00 if not enough bikes for one heat
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)
*have athletes start at the 0:00 and at the 2:00 if not enough bikes for one heat
Sunday, November 18
Monday 11-19-18
W.O.D.
“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
Accessory
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold
“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
Accessory
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold
Thursday, November 15
Friday 11-16-18
Strength
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
W.O.D.
2 RFT:
500m Row
50 Front Squats (95/65)
25 TTB
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
W.O.D.
2 RFT:
500m Row
50 Front Squats (95/65)
25 TTB
Wednesday, November 14
Thursday 11-15-18
W.O.D.
"Nate"
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)
Accessory
3 sets:
1:00 max assault bike cals
3:00 rest b/w
"Nate"
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)
Accessory
3 sets:
1:00 max assault bike cals
3:00 rest b/w
Tuesday, November 13
Wednesday 11-14-18
W.O.D.
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
Monday, November 12
Tuesday 11-13-18
W.O.D.
Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter plate Run (One Each; 25/15)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)
Accessory
3 rounds:
20 GHDSU
2 rope climbs
Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter plate Run (One Each; 25/15)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)
Accessory
3 rounds:
20 GHDSU
2 rope climbs
Sunday, November 11
Thursday, November 8
Friday 11-9-18
W.O.D.
For time:
12 Power Snatch @ 115/80
10 Power Snatch @ 135/95
8 Power Snatch @ 155/105
6 Power Snatch @ 175/115
Rest 5:00
12 Power Snatch @ 95/65
10 Power Snatch @ 115/80
8 Power Snatch @ 135/95
6 Power Snatch @ 155/105
4 Power Snatch @ 175/115
For time:
12 Power Snatch @ 115/80
10 Power Snatch @ 135/95
8 Power Snatch @ 155/105
6 Power Snatch @ 175/115
Rest 5:00
12 Power Snatch @ 95/65
10 Power Snatch @ 115/80
8 Power Snatch @ 135/95
6 Power Snatch @ 155/105
4 Power Snatch @ 175/115
Wednesday, November 7
Thursday 11-8-18
Strength
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
W.O.D.
3 Rounds:
2 Minute Assault Bike
2 Minute Row Calories
2 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds
*if not enough rowers, have heat 2 start when heat 1 is on the burpees
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
W.O.D.
3 Rounds:
2 Minute Assault Bike
2 Minute Row Calories
2 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds
*if not enough rowers, have heat 2 start when heat 1 is on the burpees
Tuesday, November 6
Wednesday 11-7-18
W.O.D.
7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar
Score is slowest round
Accessory
5 Rounds:
3 strict weighted pull-ups
5 strict weighted Dips
7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar
Score is slowest round
Accessory
5 Rounds:
3 strict weighted pull-ups
5 strict weighted Dips
Monday, November 5
Tuesday 11-6-18
W.O.D.
For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders
For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders
Sunday, November 4
Monday 11-5-18
W.O.D.
5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)
Accessory
EMOM x 5
15 GHDSU
5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)
Accessory
EMOM x 5
15 GHDSU
Thursday, November 1
Friday 11-2-18
Strength
Every 2:00 x 7
work to a heavy Deadlift:
10-5-5-3-1-1-1
W.O.D.
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)
Every 2:00 x 7
work to a heavy Deadlift:
10-5-5-3-1-1-1
W.O.D.
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)
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