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
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.
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
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
Conditioning:
6 Rounds
Work 1:00/Rest :30
8 Box Jump Overs (24/20)
Max Pull-ups
Front Squats
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.
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
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
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
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
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
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
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)
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
Wednesday 10-11-23
Deadlifts
Cleans
Conditioning:
On the 1:30 x 5
6 Lateral Burpees Over the Bar
6 Clean and Jerks
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.
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
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)
Wednesday 10-4-23
Tempo Front Squats
Conditioning:
3 Rounds
15/12 Calorie Row
18 Air Squats
25 Alternating Dumbbell Snatches (50/35)
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
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)
