Saturday 11.28.2020

WOD:

20/15 Calorie Row, 10 Hang Squat Cleans

20/15 Calorie Row, 9 Hang Squat Cleans

20/15 Calorie Row, 8 Hang Squat Cleans

20/15 Calorie Row, 7 Hang Squat Cleans

20/15 Calorie Row, 6 Hang Squat Cleans

20/15 Calorie Row, 5 Hang Squat Cleans

20/15 Calorie Row, 4 Hang Squat Cleans

20/15 Calorie Row, 3 Hang Squat Cleans

20/15 Calorie Row, 2Hang Squat Cleans

20/15 Calorie Row, 1 Hang Squat Clean

RX: 155/105

Friday 11.27.2020

WOD:

15 minute AMRAP

Muscle Ups

· Every 3 minutes, starting with 3,2,1 Go: 300m/250m Row + 6 burpees Over Rower

· Athlete may stop at 30 Muscle Ups

 

5-minute Rest

 

10-minute AMRAP

10 Deadlifts (225/155)

15 Handstand Push Ups

Short Short Loop

Then…

1 mile Jog

HAPPY THANKSGIVING! 11.26.2020

“Thanksgiving Sampler”

5 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

Then…

4 Rounds:

8 Handstand Push Ups

15 Kettlebell Swings

Then…

3 Rounds of:

15 Box Jumps

10 Toes 2 Bar

Then..

2 Rounds of

20 Wall Balls

25 Sit Ups

Then 1 Round of:

50 Burpees

Wednesday 11.25.2020

Skill / Strength:

5 Sets every 2 minutes

1 Power Cleans + 3 Front Squats + 1 Jerk

· Add weight each Round

· Your last weight should be heavier than the last weight you plan to use in the WOD

 

WOD:

3-minute AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

(135/95)

3 minutes Rest

 

3-minute AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

(155/105)

3 minutes Rest

 

3-minute AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

(185/135)

Monday 11/23/2020

Strength:

Back Squats

5 at 75% of Base Weight

3 at 85% of Base Weight

Max Effort at 95% of Base Weight

 

WOD:

20-minute AMRAP

30/24 Calorie Row

30 Wall Balls

30 Alternating Dumbbell Snatches

Sunday WOD or OPEN GYM 11.22.2020

You can do the suggested WOD or OPEN GYM (be sure to sign up on on mindbody)

WOD:

(40-minute AMRAP)

400m Run

20 Kettlebell Swings

20 Single Kettlebell Box Step Ups (10 Left/10 Right)

20 Kettlebell Drags

100m Single Arm Kettlebell Overhead Carry, switch at 50m

 

Saturday 11.21.2020

WOD:

800m Run

21 Burpee Box jump Overs

800m Run

21 Clean & Jerks

800m Run

21 Burpee Box jump Overs

800m Run

(155/105)

Fridays 11.20.2020

SKILL/STRENGTH

5 Rounds, Every 2 minutes

3 Hang Squat Snatches

· Ideally building in weight each round

· Go with Hang Power Snatches if OHS are not there

· Go with Increasing Strict Presses if we aren’t doing Snatches at all and then go with Heavy Kettlebell Swing in WOD

WOD:

12-minute AMRAP

25 Double Unders

9 Toes 2 Bar

25 Double Unders

9 Hang Squat Snatches

(95/65)

· We are definitely taking weight off our bar from the above SKILL/STRENGTH

Thursday 11.19.2020

WOD:

21-18-15-12-9-6-3

Calorie Row

Hand Release Push Ups

3-6-9-12-15-18-21

Calorie Row

Slam Balls

 

Cash Out:

5-minute Foam Roll