WOD

2020 Nov 30

WOD
4rds of
– 3:30 AMRAP
20sec Push-ups
15 Deadlift at 155/105
400m Run OR 500m Row OR 1000m Bike OR 2min Jump rope
Max Effort Pull-Ups in Remaining Time

– 1:45 Rest

*Record reps of Push-Ups and Pull-Ups

2020 Nov 28

WOD
7min AMRAP
4-8-12-16-20…..Dumbbbell Lunges at 50/35 (per hand)
Toes to Bar

2020 Nov 27

WOD
20min AMRAP
– 2 Strict Muscle-Ups
– 4 Strict HSPU
– 8 Hang Power Snatch at 75/55

2020 Nov 26

WOD
Weightlifting

Go on every 2:30min for 10min
3rep TnG Power Snatch

Mixed Modal Barbell Conditioning

Every 4min for 16min
5 Power Snatch at 95/65
10 Overhead Lunges at 95/65
15 Burpee Over Barbells

2020 Nov 25

WOD
8min AMRAP
6-12-18-24-30…Russian KBS at 70/53
3-6-9-12-15-18…Strict HSPU

2020 Nov 24

WOD
2min AMRAP
21 Overhead Squats at 75#/55#
Max Cal Row/Bike OR Max Rep Mountain Climbers

2min Rest

2min AMRAP
18 Overhead Squats at 95#/65#
Max Cal Row/Bike OR Max Rep Mountain Climbers

2min Rest

2min AMRAP
15 Overhead Squats at 115#/75#
Max Cal Row/Bike OR Max Rep Mountain Climbers

2min Rest

2min AMRAP
12 Overhead Squats at 135#/95#
Max Cal Row/Bike OR Max Rep Mountain Climbers

2min Rest

2min AMRAP
9 Overhead Squats at 155#/105#
Max Cal Row/Bike OR Max Rep Mountain Climbers

2020 Nov 23

WOD
30min AMRAP
400m Run OR 500m Row OR 1000m Bike OR 2min Mountain Climbers
200m Farmers Carry at 50#/35#
100 Double Unders
100m Sandbag Carry at 70/50
60sec Plank Hold

2020 Nov 21

WOD
Weightlifting
10sets of:
Snatch Balance
*go on every 90seconds

Conditioning
7 rounds of
5 Hang Squat Snatch (95/65)
35 Double Unders
*10min time cap

2020 Nov 20

WOD
Gymnastic Strength
3 to 5 rounds
10 wrist stretch
5/Grip PVC Pass throughs
20sec hollow hold
20sec arch hold
30sec handstand hold

Conditioning
5rds of
– 2min AMRAP
16 Weighted DB Step Overs
Max Strict Handstand Push-Ups
– 1min rest

2020 Nov 19

WOD
For Time in a 60sec on/30sec off format
50 Burpee Box Jump Overs
50/40 Cal Row
100 Wall Balls
*24min time cap

2020 Nov 18

WOD
Core
10min AMRAP for Quality (on coaches count)
8/side Paloff Press
8 V-Outs
8 Pause Tuck Crunches (2sec at bottom, 2sec at top)
10 KB Weighted Russian Twist L+R=1 (12/8)

Conditioning
Every 4min for 20min (5rounds)
50 Double Unders
400m run OR 500m row OR 1000m bike OR 2min Mountain Climbers
Max Rep Strict Pull-Ups

2020 Nov 17

WOD
Strength
Pause Back Squats 3-3-3-3-3-3
*3sec pause

Conditioning
3rds for time:
20 DB Suitcase Reverse Lunges (10/side) @ 50/35
20 Alt Single Arm DB Power Cleans
*10min time cap