Tuesday, October 31, 2023

Wednesday 11-1-23

 Wednesday 11-1-23

Conditioning:

30 Wallballs (20/14)

25 Toes to Bar

20 Box Jumps (24/20)

25 Toes to Bar

30 Wallballs (20/14)

Cap 15:00


Plyometrics:

3 Sets

10 Single Leg Stride Jumps

10 Depth Drops + Vertical Jump

10 Double KB Deadlift + Vertical Jump 

20 Fast Skipping

Monday, October 30, 2023

Tuesday 10-31-23

 Tuesday 10-31-23

Skill: Handstand Walk/Progressions 


Conditioning:

4 Rounds

Work :30/Rest :30

- Bike Calories

- Loaded Pike Stretch

- Sandbag Bear Hug Carry

- Wall Walks

- Row Calories 

- Alternating Single Leg Pike Lifts

- Ski Erg Calories 

- Deadbug Pull Overs

- Goblet Tall Kneeling to Stand

- Hamstring Curls on Erg


*Score is total machine calories.

Sunday, October 29, 2023

Monday 10-30-23

 Monday 10-30-23

On the 2:00 x 6

Complex: 

1 Hang Clean

1 Clean

1 Front Squat


Conditioning:

Work 1:00/Rest 1:00 x 4

30 Double Unders

Max Shoulder to Overhead 


Barbell Loading 

1) 155/105

2) 135/95

3) 115/85

4) 105/75

Saturday 10-28-23

 Saturday 10-28-23

Farewell WOD


Teams of 2

AMRAP 20

160 Ft Farmers Carry Forward and Reverse (50s/35s)

20 Alternating DB Snatches (50/35)

5 Syncro Burpees


Friday 10-27-23

Friday 10-27-23

Conditioning:

6 Rounds

Work 1:00/Rest :30

8 Box Jump Overs (24/20)

Max Pull-ups 


Front Squats

Tuesday, October 24, 2023

Wednesday 10-25-23

 Wednesday 10-25-23

Conditioning:

AMRAP 15

3-6-9-12 and so on

Toes to Bar

Handstand Push-ups 


Find a heavy single Deadlift.

Monday, October 23, 2023

Tuesday 10-24-23

 Tuesday 10-24-23

Conditioning:

2 Rounds

50 Calorie Row

40 Wallballs (20/14)

30 Double Unders

20 Burpees 


Accessory Work:

Accumulate

100 Wall Facing Shoulder Taps

10 Wall Walks

Sunday, October 22, 2023

Monday 10-23-23

 Monday 10-23-23

Conditioning:

10 Rounds

5 Deadlifts

3 Front Squats

1 Push Jerk


Cap 10:00


Build to a heavy single Push Jerk

Thursday, October 19, 2023

Friday 10-20-23

 Friday 10-20-23

Conditioning:

AMRAP 4

30 Toe Taps to Plate

20 Plate Ground to Overhead

10 Plate Press Out Squats

Rest 1:00

AMRAP 4

30 Lateral Plate Tap Overs

20 Plate Press Outs

10 Plate Press Out Rotations

Rest 1:00

AMRAP 4

30 Lateral Jumps Over Plate

20 Plank Walks Over Plate

10 Plate Grip Release 


Plate (35/25)


Accessory Work:

Calf Raises 10 x 4

Tibialis Raises 10 x 4

Hollow/Arch Rolls 10 x 2

Wall Sit :30 x 2

Tuesday, October 17, 2023

Wednesday 10-18-23

 Wednesday 10-18-23

Conditioning:

Teams of 2

AMRAP 20

80 Ft DB Farmers Carry (50s/35s)

40 DB Goblet Lunges

80 Ft DB Single Arm Overhead Carry (50/35)

40 Goblet Squats (50/35)

*Every 4:00, complete 20 Jumping Jacks


Accessory Work:

Accumulate 

2:00 Right Side Plank

2:00 Left Side Plank

2:00 Plank

Monday, October 16, 2023

Tuesday 10-17-23

 Tuesday 10-17-23

Conditioning:

AMRAP 5

20 Box Step Ups 24/20)

10 Push-ups 

Rest 2:00

AMRAP 5

20 Lateral Box Step Overs (24/20)

10 AbMat Sit-ups 


Accessory Work:

30-20-10

Arch/Hollow Hang

Plank Hip Dips

Static Hollow Hang

Sunday, October 15, 2023

Monday 10-16-23

 Monday 10-16-23

Conditioning:

On the 1:30 x 3

10 Kettlebell Suitcase Deadlifts (5/side)

8 Russian Kettlebell Swings

6 Burpees

Rest 3:00

On the 1:30 x 3

6 Burpees

8 Russian Kettlebell Swings

10 Kettlebell Suitcase Deadlifts (5/side)


KB(53/35)


Accessory Work:

3 Sets

15 Banded Lat Pull Downs

12 Banded Face Pulls

9 Spanish Squats

Friday, October 13, 2023

Saturday 10-14-23

 Saturday 10-14-23

Teams of 2

4 Rounds

(:20 + :20 every movement)

- Speed Steps

- DB Shoulder to Overhead 

- Broad Jumps 

- DB Deadlifts

- Lateral Jumps Over Dumbbells

- DB Burpees

Rest 1:00


DB(50s/35s)

Thursday, October 12, 2023

Friday 10-13-23

 Friday 10-13-23

Push Press


Conditioning:

AMRAP 12

1-2-3-4 and so on…

Rope Climbs

10 Box Jumps

10 Push-ups 

*After every rope climb set.


Accessory Work:

3 Sets

10 Single Leg DB RDL/side

10 Single Leg Hip Thrust/side

20 Tuck Ups

Tuesday, October 10, 2023

Wednesday 10-11-23

 Wednesday 10-11-23

Deadlifts 


Cleans


Conditioning:

On the 1:30 x 5

6 Lateral Burpees Over the Bar

6 Clean and Jerks

Monday, October 9, 2023

Tuesday 10-10-23

 Tuesday 10-10-23 

On the 1:30 x 8

Snatches 


Conditioning:

AMRAP 7 

30 Double Unders 

20 Reverse Lunges 

10 Handstand Push-ups 

Immediately into…

4:00 to establish a heavy single snatch.

Sunday, October 8, 2023

Monday 10-9-23

 Monday 10-9-23

Front Squats and Back Squats


Conditioning:

EMOM x 8 (Alternating Movements)

Wallballs (20/14)

Chest to Bar Pull-ups 

Rest 2:00 

EMOM x 8 (Alternating Movements)

Wall Walks

Toes to Bar

Thursday, October 5, 2023

Friday 10-6-23

 Friday 10-6-23

Deadlifts


Muscle Snatch


Conditioning:

10 Hang Power Snatches

20 Double Unders 

15 Hang Power Snatches

30 Double Unders 

15 Hang Power Snatches

20 Double Unders

10 Hang Power Snatches


BB(95/65)

Tuesday, October 3, 2023

Wednesday 10-4-23

 Wednesday 10-4-23

Tempo Front Squats 


Conditioning:

3 Rounds

15/12 Calorie Row 

18 Air Squats

25 Alternating Dumbbell Snatches (50/35)

Monday, October 2, 2023

Tuesday 10-3-23

 Tuesday 10-3-23

Conditioning:

AMRAP 15

10 Shuttle Runs (25 ft. length x 2 = 1 Shuttle)

10 Push-ups 

10 Pull-ups 

10 AbMat Sit-ups 


Accessory Work:

3 Sets

50 Ft. Single Arm Overhead Plate Carry (each arm)

:30 Wall Assisted Handstand Hold

12 Tall Kneeling KB Horn Tricep Extensions

12 Tall Kneeling KB Horn Bicep Curls

Sunday, October 1, 2023

Monday 10-2-23

 Monday 10-2-23

Press and Push Press


3 Position Cleans


Conditioning:

AMRAP 6

3-6-9 and so on

Power Cleans (115/85)

Shoulder to Overhead (115/85)