Today’s WOD

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Monday, 11-18-19

Strength:

Clean 10 minute EMOM: 75% of max Clean

1 Power Clean

1 Hang Power Clean

1 Hang Clean

1 Clean

Met-Con:

With a partner complete as many reps as possible in 20 minutes: Cycle thru the exercises, one person working at a time. Partner A does clusters, then partner B does pull-ups, then A does jumping squats…and so on for 20 minutes.

3 Clusters

6 Pull-Ups

9 Jumping Squats

12 Deadlifts (same bar)

15 Mountain climbers (r+l = 1)

Tuesday, 11-19-19

Strength:

Back Squat 3×5 

“Push” Bodyweight Progression

Met-Con:

“Annie Takes a Row”

1K Row

50-40-30-20-10 Double Under Abmat sit Up

1K Row

Wednesday, 11-20-19

Strength:

Shoulder Press

“Hinge” Bodyweight Progression

Met-Con:

For time:

3 rounds of:

15/10 Row (calories)s

10 Thrusters

Rest 2 mins (add weight to bar) —

then -3 rounds of:

5 Burpee Pull-ups

10 Power snatches

Rest 2 mins —

then -3 rounds of:

15 Russian Kettlebell Swings

10 Box Jump Overs

Body weight Bootcamp: 

3 rounds for time of:

10 Knees to elbows

20 Russian Twists

30 Mountain Climbers (R+L = 1)

Run 400 m

Obstacle Course Training (OCT): 

10! = 10-9-8…3-2-1 rep rounds of:

Burpees (then 9, then 8, then 7 and so forth)
American Kettlebell Swings
V Ups (can modify to Seated Tucks or Crunches as required)

Rest 1 minute

then:
Five reps of each exercise for as many rounds as you can for 10 minutes

Dual Kettlebell Swings x 5
On the handles of the KB – Push-Ups x 5
Gorilla Rows (bent over/hinge alternating KB rows) x 5

Thursday, 11-21-19

Strength:

Back Squat 

“Push” Bodyweight Progression

Met-Con:

10 Deadlifts

20 Handstand Push Ups

30 Bar Facing Burpees

40 Sit Ups

50 Dumbbell Snatches

40 Sit Ups

30 Bar Facing Burpees

20 Handstand Push Ups

10 Deadlifts

Friday, 11-22-19

Strength:

Snatch 10 minute EMOM:

3 Snatch Deadlifts to just above the knee

2 Hang Snatch High Pull

1 Snatch from the floor

Met-Con:

AMRAP 5:

Buy-In: 50/35 Calorie Bike

Max Rounds of “The Chief”

Rest 2 minutes


AMRAP 5:

Buy-In: 35/25 Calorie Bike

Max Rounds of “The Chief”

Rest 2 minutes

AMRAP 5:

Buy-In: 20/15 Calorie Bike

Max Rounds of “The Chief” “The Chief” = 3 Power Cleans 6 Push-Ups 9 Air Squats

Saturday, 11-23-19

Strength:

Deadlift

“Push” Bodyweight Progression

Met-Con:

30-20-10

Calorie Row

Lateral Burpee

Front Squat

GWOD  for Sunday, 11-24-19

Review & Practice:

15 minutes: Planche

Met-con:

3 rounds for time of:

30 Walking Lunges

15 Push-Ups

30 Air Squats

Run 400 meters