(Mon)
WOD:

Emom x 21

1-  6 burpee box jump overs

4 clusters (95/65)

2- 15/12 cal row

3- 15 wbs

(Tue)
WOD

Part a

3 rounds

10 hspu with 3 sec negative

Rest 1 min

30 external rotation each arm

Rest 1 min

Part b:

3 x 10 strict pull up

If you can go ub add weight

Part c

Tabata

Strict press with empty barbell

(Wed)
WOD

14 min amrap

7 squat snatch (135/95)

14 ring dips

(Thur)
WOD

10-8-6-4-2

Bench press (185)

power clean

Rest 5 min

10-8-6-4-2

Power clean

Bench

(Fri)
WOD

Kelly

5 rounds for time

400m run

30 box jump

30 pull ups

Check out our 2019 Beginners Course Package in our event page!  Starts January 7th.

(Mon) 

WOD:

Emom x 20

10 wbs

9 burpees

Holeshot challenge

Hold on to 10 wbs 9 burpees and you only have to do 12 minutes of the emom.  If you fail you must complete the rest of the 20 minutes

(Tue)
WOD

For time

50 mtn climbers between each movement**Wod ends with 25 waiters squats

25 waiters squats left (50/35)

25 waiters squats right

50 t2b

25 waiters squats

25 waiters squats

(Wed)
WOD

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch

(Thur)
WOD

Bench

4 sets building in weight

7 wide grip

7 regular grip

7 narrow grip

Super set with 3 push ups left hand on med ball

3 push ups right hand on med ball

(Fri)
WOD

17.5

10 rounds for time

9 thrusters (95/65)

35 dus

(Mon)
WOD:

5×5 back squat at 85% of 1rm

Rest 2 mins between sets

Finisher

Straight bar bicep curls!!!!

(Tue)
WOD
Every 4 mins for 4 rounds

75 dus

10 clean and jerks (135/95)

Max burpee over bar

Rest 1 min between rounds

(Wed)
WOD

Build to heavy front squat

Build to heavy push press

Build to max thruster

(Thur)
WOD

One wod

8am!

(Fri)
WOD

30 t2b

20 db snatch one arm

20 db snatch other arm

50 db box step overs

20 db snatch one arm

20 db snatch other arm

30 t2b

(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

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)