WOD Monday December 10th:

WOD Monday December 10th:

A: Thruster 

One rep every 2 min for 14 min [7 singles]

build to 1 rep

B: Fran (Time)

21-15-9 
Thrusters, 95# / 65# 
Pull-ups


 

Workout Of The Day

WOD Friday December 7th:

A: Snatch ext+ HSS+SS 

1x Snatch Extension
1x Hang Squat Snatch RESET
1x Full Squat Snatch

One complex every 90 sec for 12 min; Build x8 sets

B: Metcon (AMRAP - Reps)

2 Rounds for max reps;
1 min On, 1 min off

1. HSPU
int: Seated 2DB Press
rx: HSPU
adv: Strict HSPU

rest 1 min

2. T2B
int: Sit Up

rest 1 min

3. OHS
int: KB Front Squat
rx: 95/63# [sub to FSQ if any shoulder issues]
adv: 135/93#

rest 1 min

Workout Of The Day

WOD Thursday December 6th:

A: Metcon (No Measure)

x3 rounds

1. SL Squat - for skill practice/balance
int: DB Reverse Lunge
rx: Pistol practice x5 each leg
adv: Weighted pistol x5 each leg

2. Pull: Ring Row:
[just short of failure]
 1010 tempo:
rx: 1010 tempo
adv: Feet Elevated Ring Row; 1010

B: Metcon (AMRAP - Rounds and Reps) 

7 min AMRAP;
2 min rest
Repeat!

15 Box Jump/Step Down +
10 DB Reverse Lunge total steps
5 DB Man Maker [same load used for Lunge]

Workout Of The Day

WOD Wednesday December 5th:

Metcon (No Measure)

4-3 minute rounds
350 m max effort
(rest remaining time in the round)

Metcon (AMRAP - Rounds and Reps)

7 minute Amrap
15 box jumps 24/20
10 db reverse lunges 50/30
5 db burpees 50/ 30

Workout Of The Day

WOD Tuesday December 4th:

A: Ring Dips 

3 min max reps

B: Metcon (AMRAP - Reps)

TABATA

1.Hang Power Clean
2. Double Unders
3. Burpee
4. Bike for Cals

Workout Of The Day

WOD Monday December 3rd:

 A: FS+TH+PP x5 sets
1x Front Squat
1x Thruster
1x Push Press:
Build to heavy set of this complex

From the rack!

B: Metcon (AMRAP - Rounds and Reps)

7 min AMRAP;
goal is unbroken sets each round.

9x Thruster [95/63#]
9x Pull Up
rest 30 sec after each set
next week...you know what's coming!

Workout Of The Day

WOD Friday November 30th:

 A: Snatch ext+ Hang sq. Snatch 

EMOM 10:

1x Snatch Extension+
1x Hang Squat Snatch:
Build to tough daily single rep of this;


B: Metcon (AMRAP - Rounds and Reps)

2 min on; 2min off x4 sets

Row 150m
then AMRAP of
10x OHS
10x T2B
10x HPSU

Workout Of The Day

WOD Thursday November 29th:

A1: Bulgarian Split Squats 

x3 sets alt with A2
A1. Build to 5RM
30x1 tempo each leg
int: 6-8x KB Box Step Up Each leg

A2: Chainsaw Row

 Build to 5 rep each arm
30x1 tempo each arm;

B: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
Row 10/8 Cal
2DB Reverse Lunge x8 each leg
2DB Renegade Row x6
2DB Devils Press x4
rest 30 sec active

Workout Of The Day

WOD Wednesday November 28th:

A: Deadlift 

6x3;
rest 90-120 sec after each set; Build

int: 6-8 reps; 2020 tempo

B: Metcon (AMRAP - Reps) 

10 min work capacity;
4 min Row for max cals
3 min V-Up
2 min KBS 53/35
1 min Burpee Box Jump Over


 

Workout Of The Day

WOD Tuesday November 27th:

A: Metcon (No Measure) 

10 min Alt EMOM; Build
1. Dip x3 reps;
int: Box Dip x6-8 reps; 30x1
rx: 3 reps weighted

2. Hang Power Clean x3 reps; Build

post dip and hpc weight to my performance

B: Metcon (AMRAP - Reps)

13 min AMRAP

Climbing Ladder:
2x Hang Power Clean +
4x Push Up +
10x Double Unders
then increase to:

4/8/20...
6/12/30...
8/16/40...
10/20/50...
12/24/60...
14/28/70
16/32/80
18/36/90
20/40/100

Workout Of The Day

WOD Monday November 26th:

A: Thruster 

Build to a 3 rep--from the rack

B: NARF (Time)

9-15-21;
Pull Ups
Thrusters 95/63#

int: 10-20-30 reps for time
Light DB Thruster + Jumping Pull Ups
[goal time is 5-7 min]

Workout Of The Day

WOD Wednesday November 21st:

A: Push Press 

Build to 3RM
int: 5RM Push Press; reset each rep, not touch & go

B: Metcon (AMRAP - Rounds and Reps)

"Thanksgiving Earned"

15 min AMRAP;
20x Single Arm KB/DB Push Press [alt arms as needed] +
20x Double Unders
20x KB Swing [same load]
20x Double Unders
20x Toe to Bar
20x Double Unders

Workout Of The Day

WOD Tuesday November 20th:

 A: Front Squat 

Build to 3RM in 15 min
nt: 5 reps; 30x1 tmepo

B: Metcon (Time)

High Effort; For time;
goal time 4-7 min
21x Burpee
18x Front Squat [from ground]
15x Burpee
12x Hang Squat Clean
9x Burpee
6x Squat Clean
3. Burpee

Workout Of The Day

WOD Monday November 19th:

A: Snatch Grip Deadlift 

One set every 2 min for 12 min
Snatch Grip DL x1 reps;
Build [6x1]

int: 5 rep DL ; 2020 tempo
rx: Build to tough single rep

B: Amanda (Time)

9-7-5 
Muscle-ups 
Snatch, 135#/95#adv

rx will be elizabeth

B: Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips


 

Workout Of The Day

WOD Friday November 16th:

A: Back Squat 

3sets x 8 reps;
at last weeks tough set of 10

If you weren't here, then just build up &
do 3x8 across

B: Metcon (AMRAP - Rounds and Reps) 

8 min AMRAP
15x Wall ball
10x T2B

Workout Of The Day

WOD Thursday November 15th:

 

A1: Single Leg DL 

4sets;
x5 each leg: Build
alt w/ A2

A2: Single Arm DB Bench 

x5 each arm; build

B: Metcon (No Measure)

x3 sets
B1. Mixed Front Rack Farmers Carry x50'
each side:
L hand low, R hand in front rack/then swtich
alt w/
B2. Kneeling Side MB Throw x5 each side

C: Metcon (Time)

21-15-9 reps for time
Russian KBS
Goblet Walking Lunge total steps

Workout Of The Day

WOD Wednesday November 14th:

A: DB Strict/Push Press 

x5 sets
3x Strict Press + 5x Push Press: Each Arm; Build

B: Metcon (AMRAP - Rounds and Reps) 

12 min AMRAP
10x Shoulder to Overhead 115/73#
10x Pull Up
50x Double Unders

Workout Of The Day

WOD Tuesday November 13th:

 A: Front Squat 

Wave Loaded: one set every 2 min for 12 min
Build up first, then
5, 4, 3, 5, 4, 3; build to tough set of 3 reps


B: Metcon (Time)

For time @high effort

20 Cal bike
20x 2KB Front Squat
20x Burpee Box Jump Over

Workout Of The Day

WOD Monday November 12th:

 8 minute Amrap (AMRAP - Rounds and Reps)

15 wall balls 20/14
10 Toes to Bar

Metcon (AMRAP - Rounds and Reps)10 minute Amrap
(increase reps each round)
Ex. rnd 1-10,8,6 rnd 2- 12,10,8 ...etc)
10 Double Unders
8 Pull Ups
6 Burpees