Friday, December 1st

A1) Front Squat 3 x 9 @ 60-65% @ 31X1 Tempo
A2)High Box Jumps 3×6

B) 4 x 3 min AMRAPS
5 Hang Power Cleans @ (115/85)
30 DU or 50 SU
5 Wallball shots
* 2min rest between AMRAPS


Thursday, November 30th

A) Push Press 3×9 @ 60-70%

B) Ring Dips 3×12

C) 18 min AMRAP:
10 KB Swings (53/35)
4-8 Strict Pull-ups
400m run/ 500m row
10 KB Swings (53/35)
6-12 Kipping Pull-ups


Wednesday, November 29th

A1) Deadlift 4×8 @ 50-60% @ 30X1 tempo
A2) Weighted Push-ups 4×10 @ 30X1 tempo

B) For Time:
Start wth a 400m run
Then 2 rnds of:
15 Box Jumps
10 power snatches (95/65)
Then 400m run
Then 2 rnds of:
15 Box Jumps
10 S2OH (95/65)


Tuesday, November 28th

A) 7 Min EMOM
-2 Power Cleans
*Building to a heavy double

B) 7 Min EMOM
-1 Squat Clean
+
-1 Split Jerk
*Building to tough single
“C) Back Squats
3×2 @ 90%
2×2 @ 95-100%


Monday, November 27th

A1) 4×3-8 Strict Pull-ups
directly into
5-10 Kipping Pull-ups
* Focus on the transition from strict to kip while still hanging from the bar
A2) 4×30 Sec Hollow Hold

B) Fight Gone Bad

Three rounds of:
1- Wall-ball, 20 pound ball, 10 ft target (Reps)
2- Sumo deadlift high-pull, 75 pounds (Reps)
3- Box Jump, 20″” box (Reps)
4- Push-press, 75 pounds (Reps)
5- Row (Calories
6- 1 Min Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “”rotate””, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Friday, November 24th

No morning classes or noon classes today.
Classes will resume normally at 3:00pm with open gym

A1) Ring Rows
4x Max Rep
(once body position starts to faulter attempt is terminated)
A2) SL Romanian DL
4x 8 reps per leg

B) 5 Min AMRAP
-12 Deadlifts (135/95)
-8 Ring Dips

Rest 3 Min

4Min AMRAP
-8 Deadlifts (185/130)
-20 DUs/ 40 SUs


Thursday, November 23rd

Happy Thanksgiving!
We will only be having 7:30am and 8:30am classes today.
No evening classes

A) Thanksgiving Day WOD
Teams of 3 rotate stations when partner finishes the row
12 minutes
1-250m Row
2-Thrusters (95/65)
3-Situps
rest 4 minutes
12 minutes rotate when runner gets back
1-200m Run
2-DB/KB Snatches alt arms every 3 reps
3-Burpee Box Jump overs

For total reps for the team (count each run/row completed as 20 reps)


Wednesday, November 22nd

A) Power Clean
12 Min Build to a heavy Double

B) 20 Minute AMRAP
-30 Sumo DL High Pulls (75/55)
-30 Box Jumps (24/20)
-30 KB Swings (70/53)
-30 Sit-ups/ GHDs

-400m Run/500m Row

-30 Front Squats (75/55)
-30 Burpees
-30 Hang Power Cleans (75/55)
-30 Wall Balls (20/14)

-400m Run/500m Row


Tuesday, November 21st

A) 12 Min EMOM
30 Sec of Work at Each Station
1- Pull-ups/ C2B/ Bar MU/ MU
2- Strict Press(95/65)
3- High Box Jump(30/24)

B) 5 Rounds For Time
-50 DUs/ 100 SUs
-20 KB/DB Walking Lunges (53/35) or (50/35 DBs)
-6 Push Jerks (165/100)

*15 Min Time Cap


Monday, November 20th

A) Back Squats
5@70%
5@75%
2×3@80%
3@85%

B) 13 Min AMRAP
-8 T2B/ K2C
-3 Power Snatches(95/65)
-8 T2B/ K2C
-6 Power Snatches(95/65)
-8 T2B/ K2C
-9 Power Snatches(95/65)
– 8 T2B/ K2C
-12 Power Snatches(95/65)
*continue adding 3’s to each set of Power Snatches