Workout Of The Day

Week of 11/12-11-16 WODS

(Mon)

Veteran’s Day WOD 9:00am

(Tue)
WOD

20 min amrap

20 thrusters

20 pull ups

20 burpees

(Wed)
WOD

3 rep max oh squat

7 min amrap

3 bar mus

5 oh squats 155/105

(Thur)
WOD

NFT

4 rounds

5 skin the cat

10 strict c2b

20 ring pull overs

60 ft hs walk

(Fri)
WOD

FGB!

Three rounds max reps in the min one min rest after each full round

Wbs (20/14)

Sdlhp (75/55)

Box jumps (20)

Push press

Cal row

Previous WODs

Week of 11/12-11-16 WODS

(Mon)

Veteran’s Day WOD 9:00am

(Tue)
WOD

20 min amrap

20 thrusters

20 pull ups

20 burpees

(Wed)
WOD

3 rep max oh squat

7 min amrap

3 bar mus

5 oh squats 155/105

(Thur)
WOD

NFT

4 rounds

5 skin the cat

10 strict c2b

20 ring pull overs

60 ft hs walk

(Fri)
WOD

FGB!

Three rounds max reps in the min one min rest after each full round

Wbs (20/14)

Sdlhp (75/55)

Box jumps (20)

Push press

Cal row

Week of 11/5-11/9 WODS

MON:

Strength:

Build to 3 rep pause deadlift

Pause 3 seconds above the knee

Then

10 min amrap

7 box jumps (30/24)

21 kb swing (70/53)

TUES:


Skill day

Hspu

5 rounds

10 burpee clusters

50 dus

10 hspus

WEDS:

Strength 15-20mins

bench

5-3-3-1-1-1-3-3-5

Build up and drop down the same way you went up

Teams of 2 you go i go 6 rounds total

20 cal row

20 db snatch (60/40)

20 lateral hops over the rower

15 min cap

THURS:

4 rounds through nft

 

Max distance plate farmers carry.  Finger hold

 

50 kb front rack wall sit steps

 

Max ub tb

 

25 bamboo bar press

FRI:

Min 0-10

5 min amrap

40 thrusters (95/65)

Max burpees over bar

Then

3 rounds dt in remaining time

Min 10-18

20 thrusters (115/75)

Max burpees over bar

2 rounds dt

Min 18-??

250 dus

1 round dt (135/95)

Week of 10/29-11/2 WODS

MON:

WOD:*** might change based on weather

Intervals of

200m run

15 db or kb deadlift

10 front rack lunges

Perform…

1 round

Rest 1 min

2 rounds

Rest 2 mins

3 rounds

Rest 2 mins

2 rounds

Rest 1 min

1 round

TUES:

WOD

5k row

Group 2

Does a mobility sesh!

WEDS:

WOD

Chipper

30 Hspu

15 wbs

5 c2b

40 Dip

20 wbs

10 c2b

60 Push up

30 wbs

15 c2b

THURS

WOD

Build to heavy 3 rep box squat (to bench) with 3 second negative


Then 5×12 double kb swing

Then 3x400m run

Resting 1 min between sets

FRI:

WOD

Macho Man

Emom until failure

3 power cleans (135/95)

3 front squats

3 jerks

Week of 10/22-10/26 WODS

MON:

WOD:

Take 12 mins to build to a heavy clean and jerk

Then 3 min amrap C&J at 80% of that weight.

Then

21-15-9

C&J

Lateral burpees over bar

10 min cap

TUES:

WOD:

15 min amrap

1 ring mu

2 devils press

3 air squats

2 ring mu

4 devils press

6 air squats

3 ring mus

4 devils press

9 air squats

…. So on

Ring mus increase by 1

Devils press by 2

Air squats by 3

WEDS:

WOD:

Teams of 2

20 min amrap

4 rope climbs

30 back squats(225/155)

THURS:

WOD:

Every 6 mins for 4 rounds

500m row

8 kipping pull ups ( no butterfly)

10 burpees to pull up bar

FRI:

WOD:

Isabel

30 snatch for time (135/95)

 

Post wod

Rest and take remainder of class to build to a heavy snatch

Week of 10/15-10/19 WODS

Monday:

WOD:

5 rounds

Max body weight bench

Super set with max dl hold 225/155

Finisher

Teams of 3 sled push

200m sled push

Tuesday:

WOD:

20 min amrap

400m run

21 barbell tgu

Wednesday:

WOD:

Erin

5 rft

15 db split clean

21 pull ups

Thursday:

WOD:

50 ft yoke walk

100 ft zercher/stone carry.  

5 kb press

50 m walk one arm oh one arm front rack

5 kb press other arm oh other arm front rack

100m reverse sled pull

Friday

WOD:

Teams of three waterfall style

20 min amrap

21/15 cal row

15 wbs

9 burpees

Week of 10/8-10/12 WODS

MONDAY:

WOD: 

Teams of two

Partners break up reps as needed.  Burpees are synchro!

50 wbs (20/14)

25 deadlifts (255/175)

10 snychro burpees

40 wbs

20 deadlift

10 synchro burpees

30 wbs

15 deadlift

10 synchro burpees

20 wbs

10 deadlift

10 synchro burpees

10 wbs

5 deadlift

10 synchro burpees

TUESDAY:

4 sets of

10 rep db bench

Immediately in to 20 reps at 50% of db weight

Perform every 4 min

Then

For time 100 barbell bent over row

Every time you break 4 burpee over barbell

WEDNESDAY

12 min amrap

1 bar mu

1 stone over shoulder

2 mu

2 s0s

3 mu

3 s0s

….

THURSDAY

“Griff”

2 rounds

800m run

400m backwards run

FRIDAY

The Cheif

5 rounds

3 min amrap

3 power clean

6 push ups

9 air squats

Rest 1 min between rounds

Friday, October 5th WOD

EMOM x 9

1- 10 snatch (95/65)

2-10 box jump

3-10 thruster

Then 3 rft

Thursday, October 4th WOD

STRENGTH:

3 sets

Max strict chin ups superset max banded chin ups

WOD:

8 min amrap

60 dus

10 hspu

Wednesday, October 3rd Wod

Time is running out to sign up for our teams of three competition on October 20th!  Teams of three any gender!  MMM, FFF or anything in between. Rx and Scaled divisions.  Check out the event page here. https://www.facebook.com/events/495272707570374/

STRENGTH:

5 x 12 back rack reverse lunge

WOD:

3 rft

55 ab mat sit ups

25 front squat (75/55)

10 burpees over the bar

Tuesday, October 2nd WOD

STRENGTH:

5x 10 push press

WOD:

Then teams of 2

5 rft each ygig

12/9 cal row

10 s2oh (135/95)