18. November 2018
WU: Warm up and Mobility for WOD A: 'The Iron Triathlon' 1 - 20 Reps of Linda Deadlift (1.5x Bodyweight) Bench Press (1x Bodyweight) Squat Clean (0.75x Bodyweight) (1 Rep, 1 Rep, 1Rep, 2 Rep, 2 Rep, 2 Rep....20 Rep, 20 Rep, 20 Rep...TIME) B: Rest of time Cool Down and Stretch
17. November 2018
WU: 500m Row Then 2 Rds 10 KB Swings 10 Goblet Squats 10 Deadlifts w. KB A: Turkish Get Up Work up to todays 1RM (each side) B: 20min AMRAP in Teams of 2 10 Front Squats (165/115) 20 Chest to Bar Pull-Ups 30 Push Ups 40 KB Squat Snatch (24/16) 50 Box Jumps 40 KB Squat Snatch (24/16) 30 Push Ups 20 Chest to Bar Pull-Ups 10 Front Squats (165/115) C: Rest of time Stretch
16. November 2018
REGULAR WU: 500m Row Then Warm up and Mobility for all movements (10min) A: 'Hero Day' 'The Seven' Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to elbows 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (32/24) 7 Pull-ups B: Rest of Time Stretch METCON WU: 3 Rounds 40 SU's 30 m Bear Crawl 20 Squats 10 Burpees A: For Time 100 Squats 100 Sit Ups 100 KB Swings 75 Squats 75 Sit Ups 75 KB Swings 50 Push Ups 50 Sit Ups 50 Lunges 25 Push Ups 25 Sit Ups 25 Lunges B: Wall Sit...
15. November 2018
WU: 5min AMRAP 150m Row 5 Shoulder Press w. BB 5 Snatch Balance w. BB 5 OH Squats A: OH Squat Work up to todays 3RM (2sec down / 1sec pause in bottom position) B: 4min AMRAP, 50DU / 150 SU 25/20 Cal Row Max Thrusters unbroken (95/65) Then 2min Rest 4min AMRAP 50DU / 150 SU 25/20 Cal Row Max Thrusters unbroken (115/80) Then 2min Rest 4min AMRAP 50DU / 150 SU 25/20 Cal Row Max Thrusters unbroken (135/95) C: Tabata bottom of Dip hold
14. November 2018
REGULAR WU: 5min AMRAP 20 Jumping Jack 15 Air Squats 10 Good Morning into Squat w. BB 5 Inch Worm w. Push Up A: Back Squat Work up to todays heavy 2RM (3sec down / 2sec pause in bottom position) B: 18min AMRAP 30 Push Press (95/65) 30 Box Jumps (24/20) 30 Push ups 30 Toes to Bar C: Rest of time Stretch METCON WU: 600 M Row 30 Dislocates 15 Baby Burpees A: 30 min AMRAP 10 Burpees 20 Push Ups 30 Sit Ups 40 (Goblet) Squats 50 Sec Plank B: 10 Rounds 10 KB Swings 2 Burpees over the KB C: 3 x max...
13. November 2018
WU: 500m Row Then 2 Rds with BarBell 8 Snatch Grip Deadlifts 8 Snatch Pull 8 Muscle Snatch 8 Power Snatch 8 Squat Snatch Then work up to 68% of your 1RM Snatch (10min) A: 14min EMOM Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (78-81-84%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (88-90-92%) Minute 12: Rest Then Not for Time: 3 Singles (92-94-96%) B: 4 Rds for Time: 6 Power Snatch (115/95) 8 Bar Facing Burpees 10/7...
12. November 2018
REGULAR WU: 500m Row Then 3 Rounds of 5 Clean Grip Deadlifts w. BB 5 Clean Pull w. BB 5 Power Snatch w.BB 5 Front Squats A: Clean + Front Squat Work up to todays heavy 1 + 2 Then 10min EMOM Same Complex @80% of A B: On the 3:00 x 5 13/10 Cal Row 15 Box Jumps 1min DU / SU (Rest time that is left) C: Rest of time Stretch METCON WU: 5' Rope jumping A: 5' AMRAP 5 Squats 5 Push Ups 5 Sit Ups B: For Time 1000 m row & 3 rounds 50 Push Ups 50 Goblet Squats 50 Sit Ups 50 KB Thrusters 50 Mountain...
11. November 2018
WU: Warm up and Mobility for WOD A: 'The 100 Rds Challenge' 100 Rounds for Time 1 Muscle Up // Scale: 1 Pull Up + 1 Dip 2 Squat Snatch @ 50% of 1RM 3 Burpees B: Rest of time Cool Down and Stretch
10. November 2018
WU: 500m Row Then 2 Rounds: 10 Squats 10 Push Ups 10 KB Swings 10 KB Push Press A: Hang Power Snatch Work up to todays 1RM B: 20min AMRAP in Teams of 2 2 Wall Ball Shots (20/14 lb) - Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) - Partner 2 2 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) - Partner 1 4 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) - Partner 2 4 Synchronized Burpees 6 Wall Ball Shots (20/14 lb) - Partner 1 6 Synchronized Burpees 6 Wall Ball Shots (20/14...
09. November 2018
REGULAR WU: 500m Row Then Warm up and Mobility for all movements (10min) A: 'Hero Day' 'Dork' 6 Rounds for Time 60 DU / 120 SU 30 KB Swings (24/16kg) 15 Burpees B: Rest of Time Rope Climb practice METCON WU: 5 Min Jump over/crawl under the partner A: 3 Rounds 1 Min KB Swings 30 Sec Plank 1 Min KB Deadlifts 30 Sec Plank 1 Min Goblet Squats 30 Sec Plank 1 Min KB Lunges 90 Sec Rest B: In Teams of 2 200 Wall Balls for time Both perform 2 Burpees every 2 min C: Tabata Push Ups

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