Tuesday 12-1-20
On the 2:00 x 7
Back Squats
1) 8 Reps
2) 6 Reps
3) 4 Reps
4) Rest
5) 4 Reps
6) 3 Reps
7) 2 Reps
Conditioning:
On the 2:00 x 7
1) 20/15 Calorie Row + Max Push-ups
2) :60 Rest/:30 Kick-outs/:30 Rest
3) 20/15 Calorie Row + Max Lunges
4) :60 Rest/:30 Kick-outs/:30 Rest
5) 20/15 Calorie Row + Max Sit-ups
6) :60 Rest/:30 Kick-outs/:30 Rest
7) Max Calorie Row
Monday 11-30-20
On the 1:30 x 6
Press
1) 5 Reps
2) 5 Reps
3) 5 Reps
4) 3 Reps
5) 2 Reps
6) Max Reps
AMRAP 9
40 Double Unders
15 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Push Press (50s/35s)
Saturday 11-28-20
Teams of 2
10 Rounds
10 foot Bear Crawl
10 foot Crab Walk
10 Rounds
10 Air Squats
5 Push-ups
10 Rounds
10 Ring Rows
5 Burpees
Buy Out: 200 Jumping Jacks
Thursday 11-26-20
“THANKFUL”
AMRAP 26
11 Thrusters
26 Hang Power Cleans
11 Air Squats
26 Double Unders
11 Kettlebell Swings
26 Front Squats
11 Push-ups
26 Lunges
Barbell (95/65)
Kettlebell (53/35)
*May be done as individual or teams of 2.
Wednesday 11-25-20
AMRAP 6
12 Chest to Bar Pull-ups
12 V-Ups
Rest 2:00
AMRAP 6
3 Wall Walks
12 Tuck Jumps
Rest 2:00
AMRAP 6
12 Dumbbell Floor Press (50s/35s)
12 Dumbbell Box Step-Overs (50s/35s) (24/20)
Tuesday 11-24-20
On the 1:30 x 6
Deadlifts
1) 10 Reps
2) 8 Reps
3) 6 Reps
4) 4 Reps
5) 2 Reps
6) Max Reps
Conditioning:
30-20-10-20-30
Calorie Row
Deadlifts (225/155)
Burpees
Monday 11-23-20
On the 2:00 x 7
Back Squats
1) 8 Reps
2) 6 Reps
3) 4 Reps
4) Rest
5) 4 Reps
6) 3 Reps
7) 2 Reps
EMOM x 12
1) 40 Double Unders
2) 25 Sit-Ups
3) 40 Plank Shoulder Taps
Friday 11-20-20
On the 1:30 x 10
Sets 1-5: 3 Position Snatch
Sets 5-10: 1 Snatch
Conditioning:
AMRAP 20
500/400 Meter Row
12 Overhead Squats (125/85)
24 Lateral Jumps Over Barbell
Thursday 11-19-20
Open Gym !
5:30-7:00am
Noon-1:30pm
3:30-5:30pm
Please text to reserve your spot!
Wednesday 11-18-20
AMRAP 4
10 Toes to Bar
20 Air Squats
Rest 2:00
AMRAP 4
30 Double Unders
10 Push-ups
Rest 2:00
AMRAP 4
10 Pull-ups
20 Reverse Lunges
Rest 2:00
AMRAP 4
30 Double Unders
10 Burpees
Tuesday 11-17-20
On the 1:30 x 6
Press
1) 5 Reps
2) 5 Reps
3) 5 Reps
4) 3 Reps
5) 2 Reps
6) Max Reps
Conditioning:
2 Rounds
5 Bear Complex (95/65)
4 Bear Complex (105/75)
3 Bear Complex (115/85)
2 Bear Complex (135/95)
1 Bear Complex (145/105)
Rest 2:00 between rounds.
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Monday 11-16-20
Back Squats
On the 2:00 x 7
1) 8 Reps
2) 6 Reps
3) 4 Reps
4) Rest
5) 4 Reps
6) 3 Reps
7) 2 Reps
Conditioning:
AMRAP 12
300/250 Meter Row
20 Suitcase Kettlebell Deadlifts (53/35)
30 Kettlebell Swings (53/35)
Saturday 11-14-20
Teams of 2
AMRAP 26
100 Double Unders
80 Box Jumps (30/24)
60 Sit-Ups
40 Air Squats
20 Push-Ups
Friday 11-13-20
6 Rounds
Work :30/Rest :30
Strict Pull-ups
Single Arm Overhead Lunges (50/35)
Dumbbell Push Press (50s/35s)
Dumbbell Box Step-ups (50s/35s)
Flutter Kicks
*Score is total repetitions.
Thursday 11-12-20
Open Gym
Noon-1:00pm
3:30-5:30pm
Please text to reserve your spot for Open Gym tomorrow. 😊
Wednesday 11-11-20
Veterans Day Hero WOD Omar
For Time:
10 Thrusters (95/65)
15 Bar-Facing Burpees
20 Thrusters (95/65)
25 Bar-Facing Burpees
30 Thrusters (95/65)
35 Bar-Facing Burpees
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Tuesday 11-10-20
On the 1:30 x 10
Sets 1-5: 3-Position Power Snatches
Sets 6-10: 1 Power Snatch
Conditioning:
AMRAP 3
16 Deadlifts (135/95)
16 Alternating Pistols
Rest 2:00
AMRAP 3
12 Deadlifts (185/125)
12 Alternating Pistols
Rest 2:00
AMRAP 3
8 Deadlifts (225/155)
8 Alternating Pistols
Monday 11-9-20
Back Squats
On the 2:00 x 7
1) 8 Reps
2) 6 Reps
3) 4 Reps
4) Rest
5) 6 Reps
6) 4 Reps
7) 2 Reps
EMOM x 12
Rotating Movements
15-20 Dumbbell L-Sit Press
15-20 Dumbbell Front Squats
15-20 Dumbbell Rows
Rest
Friday 11-6-20
Deadlifts
On the 1:30 x 10
1) 10
2) 8
3) 6
4) 4
5) 3
6) 2
Conditioning:
AMRAP 20
500/400 Meter Row
30 Single Arm Kettlebell Overhead Squats (35/26)
30 Single Arm Kettlebell Swings (35/26)
Thursday 11-5-20
Open Gym!!!
Text to reserve your spot. This is a great opportunity to make up a missed WOD, work on mobility, or focus on your individual goals.😊
Wednesday 11-4-20
On the 1:30 x 10
Sets 1-5: 3-Position Cleans
Sets 6-10: 1 Clean
Conditioning:
AMRAP 16
40 Double Unders
10 Power Cleans (115/85)
10 Split Jerks (115/85)
Tuesday 11-3-20
On the 1:30 x 6
Press:
1) 5 Reps
2) 5 Reps
3) 5 Reps
4) 3 Reps
5) 2 Reps
6) Max Reps
On the 1:30 x 6
Alternating Movement Pairs
:30 Bulgarian Split Squats Right Leg
:30 Bulgarian Split Squats Left Leg
:30 Rest
:30 Parallette L-Sit Hold
:30 Parallette Plank Hold
:30 Rest
AMRAP 8
10 Burpee Box Jump Overs (24/20)
20 Alternating Dumbbell Snatches (50/35)
Monday 11-2-20
Conditioning:
5 Rounds
1:00 Work/:30 Rest
Ring Dips
Front Squats (95/65)
Hang Power Snatches (95/65)
Calorie Row
