Wednesday 11-30-22

 Wednesday 11-30-22

On the 2:00 x 6

Deadlifts 

Conditioning:

“Annie” 

50-40-30-20-10

Double Unders 

Sit-ups 

Accessory:

Accumulate 20 Strict Pull-ups

Tuesday 11-29-22

Tuesday 11-29-22

On the 1:30 x 6

5 Split Jerks

Conditioning:

AMRAP 15

20 Toe Taps to Target (3”/2”)

20 Dumbbell Box Step-Overs (50s/35s)(24/20)

20 Toe Taps to Target (3”/2”)

20 Single Arm Dumbbell Overhead Squats (50/35) (10 each arm)

Monday 11-28-22

 Monday 11-28-22

Conditioning:

EMOM x 6

8 Snatches @ 65% of 1RM 

Rest 3:00

EMOM x 6

12/10 Calorie Row

Rest 3:00

EMOM x 6

8 Power Cleans @ 65% of 1RM 

Rest 3:00

EMOM x 6

12 Lateral Burpees Over the Bar

Saturday 11-26-22

Saturday 11-26-22

Teams of 2

30 Rounds 

3 Box Jumps (30/24)

4 Kettlebell Swings (53/35)

5 KB Goblet Squats (53/35)

* Alternating every round, one partner completes the entire round.

* Every 3:00, both teammates complete 6 Burpees.

Wednesday 11-23-22

Wednesday 11-23-22

We will do our annual “THANKFUL” WOD a day early since we are closed Thanksgiving Day and Friday, November 25th this year.

AMRAP 24

11 Thrusters (95/65)

24 Hang Power Cleans (95/65)

11 Air Squats 

24 Double Unders 

11 Kettlebell Swings (53/35)

24 Front Squats (95/65)

11 Push-ups 

24 Lunges

Tuesday 11-22-22

Tuesday 11-22-22

“Jackie”

1,000 Meter Row 

50 Thrusters (45/35)

30 Pull-ups 

Cap 12:00

Take 15:00 to work on Handstand Walk and/or Rope Climb Progressions.

Monday 11-21-22

Monday 11-21-22

On the 2:00 x 5

Stamina Squats 

Conditioning:

30-20-10

Alternating Pistols

Push-ups 

AbMat Sit-ups 

Cap 10:00

Saturday 11-19-22

Saturday 11-19-22

Teams of 3

Rounds of 4

15 Shuttle Runs (5 each)

120 foot Overhead BB Walking Lunges-Plank Hold (40 ft each)

15 Hang Power Cleans-Front Rack Hold

15 Overhead Squats- Top of Deadlift Hold

BB (45/35)

*One teammate works while the other two complete the holds.

Cap 24:00

Friday 11-18-22

 Friday 11-18-22

On the 1:30 x 6

5 Push Jerks 

Conditioning:

5-4-3-2-1

Rope Climbs

Wall Walks

Wednesday 11-16-22

 Wednesday 11-16-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance

Sets 4-6: 3 Position 1 Snatches

Sets 7-9: 3 Position 2 Snatches

Conditioning:

AMRAP 15

10 Power Snatches (115/85)

10 Toes to Bar 

10 Thrusters (115/85)

10 Toes to Bar

Tuesday 11-15-22

Tuesday 11-15-22

Row Conditioning:

5 Rounds

500 Meter Row

Rest 1:00  between rounds.

*Score is total time including rest.

Cap 18:00

Accessory Work:

3 Sets

:45 Handstand Hold

15 TKE Squats

20 Hover Knee Taps

Monday 11-14-22

Monday 11-14-22

Conditioning:

EMOM x 6

8 Clean and Jerks @ 65%

Rest 3:00

EMOM x 6

40 Double Unders 

Rest 3:00

EMOM x 6

8 Deadlifts @ 65%

Rest 3:00

EMOM x 6

12 Burpees

Saturday 11-12-22

 Saturday 11-12-22

Teams of 2

150 Dumbbell Box Step Ups (50/35)(24/20)

*Every 3:00, Partner 1 completes a 120 foot Single Arm Dumbbell Overhead Carry while Partner 2 holds a plank. Then Partners will switch and complete the carry and plank hold.

Cap 21:00

Friday 11-11-22

 Friday 11-11-22

On the 1:30 x 9

Sets 1-3: 3 Snatch Balance 

Sets 4-6: 3 Position 1 Snatches 

Sets 7-9: 3 Position 2 Snatches 

Conditioning:

AMRAP 10

5 Power Snatches (115/85)

5 Overhead Squats (115/85)

5 Bar Facing Burpees

Wednesday 11-9-22

Wednesday 11-9-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Strict Handstand Push-ups 

20 Alternating Pistols 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Jump Overs (30/24)

15 GHD Sit-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

20 Wallballs (20/14)

40 Double Unders

Tuesday 11-8-22

Tuesday 11-8-22

On the 1:30 x 6

5 Push Jerks 

Conditioning:

On the 2:00 x 5

10 Calorie Row 

8 Dumbbell Cleans (50s/35s)

6 Dumbbell Burpees (50s/35s)

*Slowest round is your score.

Monday 11-7-22

Monday 11-7-22

Find 1 Rep Max Front Squat

Conditioning:

10 Rounds 

4 Chest to Bar Pull-ups 

5 Push-ups 

6 Toes to Bar

Cap 12:00

Saturday 11-5-22

 Saturday 11-5-22

5 Rounds 

Teams of 3

40 Double Unders 

10 Overhead Squats (95/65)

10 WB Sit-ups (20/14)

10 Kick-outs

40 Foot Sled Push and Pull

Friday 11-4-22

 Friday 11-4-22

Row Conditioning:

50-40-30-20-10

Calorie Row

Rest 1:00 between sets

Conditioning:

20-15-10

Box Jumps (30/24)

Right Single Arm Dumbbell Snatches (50/35)

Left Single Arm Dumbbell Snatches (50/35)

Cap 6:00

Wednesday 11-2-22

Wednesday 11-2-22

Conditioning 

1-2-3-4-5-6-7-8-9-10

Push-ups 

Toes to Bar 

10-9-8-7-6-5-4-3-2-1

Burpees

Pull-ups 

Cap 15:00

Core Blast:

3 Sets

20 Side Hip Dips (10 each side)

20 Sit-up Ball Passes