Workout of the Day (WOD)

Wednesday

11/25/2020 Warm up:Group 3rds 10 jumping jacks 16 mountain climbers 8 lunges 5 jump squats 5 push ups 5 pull ups Strength: EMOM 6 Even: 20 seated db alt presses 25/15 odd: 20 alt db curls. 25/15 Wod: 10 rds. 4 t2b 8 kbs swings 44/35 4 burpee box jump overs 20/16″ 14 min time…

Monday

11/23/2020

Group warmup

Part A: deadlifts

Build to a heavy set of three touch and go deadlifts, then 3 x 5 at that weight.

Form first.

WOD: AMRAP 18
5 deadlifts 135/95
10 wall balls 20/14

Saturday

11/21/2020 Group warmup Teams of two complete: deck of cards Buy in: 1 mile run ♥️ box jumps 24/20 ♦️ DB thrusters 50/35 ♠️ push ups ♣️ sit ups Cash out: 1 mile run Rowing is always an option if you prefer not to run. Face cards are valued at 10. Aces are valued at…

Thursday

Thursday
11/19/20

Warm Up: group. Pvc mobility
4 rds. NFT
8 jumping jacks
8 air squats
5 push ups
3 negative pull ups :03-:05 down.

strength: Sally to squat and toss.

Partner wod: For time
50*40*30*20*10*
Wall balls 20/14#
Lunges
*=50 singles (25 each) after every round.
One works while one rests, spit reps evenly!

Wednesday

Wednesday
11/18/2020

Warm up: Group, dynamic.Pvc mobility

Strength/Skill
Squat clean thruster
Building as you go, note your heaviest rep.

Wod: For time.
10 down to 1 of:
Hang cleans 115/75
Burpees over the Barbell

Rx+ 135/95
Yes, hang cleans are full squat.
scale as needed.

Tuesday

Tuesday 11/17/2020 Warm up: Group, dynamic 3 rds. 8 jumping jacks 16 mountain climbers 8 push ups 16 ab-mat sit-ups EMOM 8 7-10 Front squats 95/65 7-10 bent over rows 95/65 Scale as needed Partner wod: Amrap 14 8 alt. single arm Kb swings 44/26 8 goblet squats 44/26 A does one complete round then…

Monday

Monday 11/16/2020 Warm up: Group, dynamic. Strength: Strict press. 3-3-3-3-3 Building to 50% of your 1rm then keep building to today’s heaviest triple. Taken from the ground with 5 attempts. Wod: 6 rounds for time: 15 jumping squats 15 HRPU’s *40m Bear crawl *Note. Bear crawl done outside and will have cones laid out. Should…

Saturday

Saturday 11/14/2020 Warm up:Group,Dynamic. Partner Wod: 2 Rounds 3 min. max. Wallballs 20/14# * 3 min. max Deadlifts 95/65 * 3 min. max Thrusters 75/55 * 3 min. max. Medball sit up toss (togetther) * Rx as written. Rx+ 135/95 DL, 95/65# Thrusters. One works while one rests. Sit ups done together or apart alternating…

Thursday

11/12/2020 Warm up:Group, dynamic. followed by: 3 rounds 5 jumping jacks 5 air squats 5 jump squats 5 push ups 5 pull ups/ring rows Strength: EMOM 12 1. 7-10 single arm OH squats w/db (Left) 2. 7-10 single arm OH squats (right) 3. 15 ab-mat sit ups Partner Wod: AMRAP 14 In teams of 2.…

Tuesday

Note: Gym will be closed Wednesday in observance of Veterans Day. Tuesday 11/10/2020 Warm up: group,dynamic. Skill: review clean Wod: “The Chief” 5x3min. rounds of: 3 Power cleans 135/95 6 Push ups 9 Air squats 1 minute rest between rounds. Begin each round where you left off the previous round. Background: “The Chief” is a…