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WOD

Thursday 11.14.2019

POSTED ON November 13, 2019

WDO | Thursday 11.14.2019

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Warm Up:
200m run
50ft lateral shuffle left
50ft lateral shuffle right
50ft toe pull
x3
 
Aerobic Metcon (30min time cap)
800m run
10 burpee pull ups
1000m row
10 burpee box jump overs 30/24
3.0k bike
100ft single arm overhead dumbbell lunge
2 rounds for time
 
Cool Down:
2-3 rounds for quality
1min/1min half split
2min butterfly

WOD

Wednesday 11.13.2019

POSTED ON November 12, 2019

WDO | Wednesday 11.13.2019

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Warm Up:
50ft lunge with twist
10 lemon squeeze
8/8 DB press
X3
5 empty bar press
5 empty bar back squats
5/5 Thorax rotation
X3
 
Strength Metcon:
RX (Level 1) is suggested for beyond 300/200 HBBS and 155/105 strict press
Intermediate (Level 2) is suggested for beyond 250/175 HBBS and 115/80strict press
Beginner (Level 3) is suggested for beyond body weight or close HBBS and 50% of body weight strict press
 
RX (Level 1)
A. High Bar Back Squat 5-5-5-5; rest 2min between
B. Strict Press 3-3-3-3; rest 2min
*build to 75% for first set then increase weight until you reach a new 5RM and 3RM.

WOD

Tuesday 11.12.2019

POSTED ON November 11, 2019

WDO | Tuesday 11.12.2019

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Warm Up:
5 hips down push ups
5 snatch grip deadlifts
5 muscle snatch
5 hang power snatch
X3
 
Metcon: “Gilbert”
 
RX (Level 1)
5min AMRAP
3 hang power snatch 95/65
3 lateral burpees over bar
6 hang power snatch 95/65
6 lateral burpees over bar
9 HPS
9 LBOB
Etc…
-rest 5min-
5min AMRAP
2 hang power snatch 115/80
2 lateral burpees over bar
4 hang power snatch 115/80
4 lateral burpees over bar
6 HPS 6 LBOB Etc…
-rest 5min-
5min AMRAP
1 hang power snatch 135/95
1 lateral burpee over bar
2 hang power snatch 135/95
2 lateral burpees over bar
3 HPS 3 LBOB Etc…
-rest 5min-
5min to establish 1RM Power Snatch

WOD

Monday 11.11.2019

POSTED ON November 10, 2019

WDO | Monday 11.11.2019

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Warm up:
5 half burpee
:15 dead hang with scap pull up
5-7 hollow to arch kips
X2-3
 
Strength:
A. Strict pull up 5-4-3-2-1; rest 1min between *weighted if possible *record in BTWB with weight + your body weight
 
Metcon: “Timmy”
 
RX (Level 1)
10 double dumbbell lungster 50/35
15 chest 2 bar
400m run
4 rounds for time
*every time you break the lungester perform 25 double unders
*lungester 1 reverse lunge right + 1 reverse lunge left + thruster

WOD

Saturday 11.09.2019

POSTED ON November 8, 2019

WDO | Saturday 11.09.2019

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Warm Up:
50ft inch worm
12 alt. bird dogs
10 cossack squat
x2-3 sets
4/4 single leg good morning
8 empty bar deadlifts
10 step ups
x2-3 sets
 
Build to a moderate Touch n Go 3 rep deadlift in 5 sets or less
 
Metcon:
RX (Level 1)
9 deadlifts 275/185
12 box jump overs 24/20
3 rounds (buy in)
20 bar muscle ups
For time
 
Intermediate (Level 2)
9 deadlifts 225/155
12 box jump overs 24/20
3 rounds (buy in)
20 jumping bar muscle ups
For time

WOD

Thursday 11.07.2019

POSTED ON November 6, 2019

WDO | Thursday 11.07.2019

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Warm Up:
800m run
50ft lunge
50ft broad jump
50ft bear crawl
x1
 
Aerobic Metcon (30min time cap)
 
RX/Intermediate (Level 1 & 2)
“Jerry”
Run 1mile
2k row Run
1mile
For time
 
Beginner (Level 3)
Run 800m
1500m row
Run 800m
For time

WOD

Wednesday 11.06.2019

POSTED ON November 5, 2019

WDO | Wednesday 11.06.2019

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Warm Up:
10 squats with a press out
20 dead bugs
5 hips down push ups
10 sdhp empty bar
x2-3 sets
 
Metcon:
RX (Level 1)
3min AMRAP
10 thruster 75/55
8 handstand push ups
6 burpee
-rest 2min-
3min AMRAP
30 double unders
12 SDHP 75/55
6 burpee
-rest 2min-
2 rounds (all the work twice)

WOD

Tuesday 11.05.2019

POSTED ON November 4, 2019

WDO | Tuesday 11.05.2019

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Warm Up:
5 muscle snatch
20 jumping jacks
10 squats with a press out
x3
5 wall balls
5 hang power snatch
8 Heiden
x3
 
Metcon: “Remember, Remember the 5th of November”
 
RX (Level 1)
3min Window to complete
10 wall balls 20/14 10ft/9ft
8 power snatch 95/65
*rest when reps are done and start again next window *go until you can no longer complete the window rep scheme
*after every 3 rounds increase reps by 4

WOD

Monday 11.04.2019

POSTED ON November 3, 2019

WDO | Monday 11.04.2019

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Warm Up:
7/7 single arm russian kettlebell swing
100ft carry overhead L/R
7/7 KB high Pull
x3
 
Foundation:
A. Strict Press 5 sets of 5 at 80% of 1RM
 
Metcon: “Jump on it” *do not have to squat with the KB clean
 
11min AMRAP RX (Level 1)
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Left) 53/35
5 KB hang clean + 5 KB reverse lunge + 5 KB push jerk (Right) 53/35
15 pull ups

WOD

Saturday 11.02.2019

POSTED ON November 2, 2019

WDO | Saturday 11.02.2019

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Warm Up:
10 cossack squats
:30 supinated deadhang
10 cat camel
10 ring rows
x3
 
Aerobic Metcon: 45min AMRAP
 
400m run
100ft bear crawl forward
500m row
100ft bear crawl backwards
15 squats with a press out
75 double unders or 150 single unders
200m single arm overhead carry (switch when you want)
 
Cool Down:
3 rounds for quality
1min frog L/R
1min pigeon L/R
1min Down Dog

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