Veteran’s Day Wednesday 11-11-2020

Skill/Strength:

Every 2 minutes for 6 Rounds:

2 Thrusters + Max Set of Strict Pull Ups

· Try to increase in weight each round

 

WOD:

12-minute AMRAP

20 Wall Balls

10 Single Arm Devils Press

RX: (50/35)

Tuesday 11-10-2020

WOD:

“Jerry”

1-mile Run

2k Row

1-mile Run

 

Cash Out: (If time allows)

Focus work on Gymnastics skill of choice

· Please note we had Toes 2 Bar Monday and there are Strict Pull Ups Wednesday

Monday 11-9-2020

Strength:

Back Squats

5 at 65% of Base Weight

5 at 75% of Base Weight

Max Effort at 85% of Base Weight

· If you fulfilled the requirements of the previous cycle, take your Base up 10#

· If you don’t have a 1RM or Base, do sets of 5 increasing in weight

 

WOD:

7-minute AMRAP

25 Double Unders

10 Burpees

 

Rest 3 minutes then..

7-minute AMRAP

7 Burpees

7 Toes 2 Bar

Sunday Suggested WOD/ Open Gym 11.8.2020

You can do the suggested WOD or work on something you missed during the week/skill work….Either way sign up for a spot on mindbody and have at it!!

WOD:

10-20-30-40-50

Air Squats

Calorie Row

Double Unders

Saturday 11.7.2020

6:45am Bonus Block:

5 Rounds Every 2 minutes

3 Power Cleans + 2 Front Squats + 1 Push Jerk

· Adding weight each Round

· Unbroken

 

WOD:

400m Run

20 Push Jerks

400m Run

30 Power Cleans

400m Run

40 Front Squats

400m Run

50 Box Jumps

400m Run

60 Kettlebell Swings (24/16)

RX: (135/95)

Friday 11.6.2020

WOD:

2000m Row

150 Double Unders

100 Bar Facing Burpees

 

Cash Out:

5 Sets of Strict Pull Ups

Thursday 11.5.2020

WOD:

800m Run

50-40-30-20-10

Sit Ups

Followed by

5-4-3-2-1

Wall Walks

800m Run

 

Cash Out:

5-minute Foam Roll

· IT Bands, Lats, Back, whatevs

Wednesday 11.4.2020

WOD Prep:

5 Rounds:

1 Power Snatch + 3 Pausing Overhead Squats

· Start light and climb in weight

· Positioning is the priority weight is secondary

· Do not use anything heavier in WOD that you couldn’t do here

 

WOD:

4 Rounds:

In 5 ½ minutes Complete

400m Run

Then AMRAP

5 Chest 2 Bar Pull Ups

10 Push Ups

5 Overhead Squats

· 2 ½ minutes Rest between Rounds

· RX: (115/85)

· Pick Up each Round where last run left off

Tuesday 11-3-2020 GO VOTE!

WOD:

30 – 20 – 10

Deadlifts (185/135)

Box Jump Overs

10 – 20 – 30

Heavy Kettlebell Swings

Calorie Row

 

Cash Out:

7 Rounds of Toes 2 Bar or Bar Muscle Ups

· 1-minute Rest between each set

· Try for straight sets across the board

Monday 11.2.2020

Strength:

Strict Presses

5 at 75% of Base weight

3 at 85% of Base weight

Max Effort at 95% of Base weight

· Minimum requirement 1

 

WOD:

AMRAP 12:

10 Handstand Push Ups

10 Pistols

15 Sit Ups

30 Double Unders

Then

Run or Jog 1 mile

· HSPU Sub: Strict Presses @ 70% of Base

· Pistol Sub: Back Rack Reverse Lunges