Workout of the Day (WOD)

Wednesday

11/14/18 Warm up: group, mobility. 2x 1 min. jump rope 10 air squats 8 push ups 6 pull ups/ring rows :30 hand stand hold Skill: Pistols Emom 8 1) 10 alt. pistols 2) 12 kb swings 53/35 Wod: for time 24 walking lunges into a 600m run * 20 walking lunges into a 400m run…

Tuesday

11/13/18 Warm up: Group, mobility then. Partner row for time. m/m 2000m switch @ 250 m/f 1800m switch @ 225 f/f 1600m switch @ 200 Skill/strength: review snatch Partner wod: AMRAP 16 6 hang power snatch 95/65 6 back squat 95/65 6 pull ups Complete one full round then switch. One works while the other…

Monday

11/12/18

Warm up:Trainer’s choice

Strength: Core work

Wod: 4 RFT
10 Burpees
*
15 Air Squats
*
10 Push Ups
*
15 Sit Ups
*
*= 100m run

Saturday with Bree

11/10/18 400m row Group stretch 3 RNFT 10 ring rows 7 scrap pulls 4 negative pull ups 10 air squat 7 jump squat 4 alt. Pistol squat WOD: PARTNER DECK OF CARDS ♠️ burpee box jumps 24/20 ♥️ BB thruster ♣️ V-ups ♦️ Bent Barbell row 🃏100m buddy carry (switching partners half way) A,K,Q,J- 12…

Thursday

11/8/18

Warm up: group,pvc mobility.
15 12 9 of:
cal row
air squats
push ups
ring rows

strength: cleans
Yes full squat, building to a heavy single.

Wod: For time
10 down to 1 of:
Hang squat cleans 95/65
Push ups
T2B*
* 100m run after each round.

Wednesday

11/7/18 Warm up: group, pvc mobility. 400m jog with the last 50 backwards 2x 12 jumping jacks 1 kb complex (5 dl,5 sdlhp,5 swings) 10 bridges w/empty bar 10/8 pushups 10/8 pull ups/ring rows skill/strength: floor press Wod: AMRAP 16 ascending by 1’s db Shoulder to OH 30/20 box jumps 24/20 * *= 50m Kb…

Tuesday

11/6/18

Warm up: Trainer’s choice

Strength/skill Turkish get-ups

Wod: “Nancy”
5 rounds for time of:
400m run
15 OH squats 95/65

Benchmark,scale as needed.

Monday

Warm Up: 400m run Group pvc/ mobility 3 sets: 5 plate squats 5 squats holding plate 5 ring rows Strength: 5×5 Back Squats @ 70-85% Superset: 3-5 negative pull-ups or tempo ring rows **You will likely need to partner up. Try to find partners that will lift close to your weight, but you can always…

Wednesday

10/31/18 Warm up: Trainer’s choice Wod: teams of 2 for time of: 10 Burpees 31 Russian Kettlebell Swings (70/56 lb) 10 Burpees 31 Box Jumps (24/20 in) 10 Burpees 31 Push Presses (75/55 lb) 10 Burpees 31 Pull-Ups 10 Burpees 31 Ball Slams (30/20 lb) 10 Burpees 31 Dumbbell Snatches (50/35 lb) 1031 meter Row…

Tuesday

Warm Up: 400m run 3 min surprise game 2 Sets: 10 pass throughs 10 burpees 10 lunges Strength: 4-5 Sets 6-8 tempo pushups (parrallette, floor, or elevated. No sagging!) 8-10 split squats/ side :30 FLR or plank 90 sec- 2 min rest WOD: AirForce 20 thrusters 20 SDHP 20 push jerks 20 OHS 20 front…