11.20.18

Warm Up: Movements

WOD: 5 Sets of Each 30 sec On/30 sec Off

HSPU 

Airdyne

OH Squat

Row

Sit Up

Burpee

11.19.18

Warm Up: Jump Rope

SWOD: EMOM 8 min

30 Double Unders 

5 Deadlifts

WOD: 12 min AMRAP

12 C2B Pull Ups

12 Pistols

24 DB Snatch 50/35

Cool Down: 3 Sets

30 Flutter Kicks

10 Ball Sit Ups

 

11.19.18

Warm Up: Jump Rope

SWOD: EMOM 8 min

30 Double Unders 

5 Deadlifts

WOD: 12 min AMRAP

12 C2B Pull Ups

12 Pistols

24 DB Snatch 50/35

Cool Down: 3 Sets

30 Flutter Kicks

10 Ball Sit Ups

 

11.16.18

Happy Birthday Jeff!

Warm up: Rowling

WOD: For Time

20 Burpees Over Bar

20 Squat Snatch 135/95

20 Burpees Over Bar

20 Overhead Squats 135/95

20 Burpees Over Bar

20 Thrusters 135/95

20 Burpees Over Bar

20 OH Lunge Steps 135/95

20 Burpees Over Bar

Cool Down: 30 – 60 sec L hang

11.15.18

warm up: row 3x300m 

 

wod: 4 rounds of 4 min 

2x

5 manmakers 50/35

10 hspu

then MAX step ups 

 

cool down: 100 sit ups

11.14.18

Warm up: Ladders 4×20 yards

WOD: 30 Min EMOM

5 Shoulder to Overhead AHAD

1-7 Bar Muscle ups

1-70 Double Unders

Cool Down: 30 V ups

11.13.18

swod: bear complex

7 sets unbroken 

1 power clean 1 front squat 1 push press/jerk 1 backsquat 1 push press/jerk

 

WLC: workout

50/35 cal airdyne

40 burpees to 6" targert

30 backsquats @ bodyweight

11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch

WOD: 3x 4 Min AMRAP's

1. 5 Hang Squat Snatch (135/95)

10 Bar Facing Burpees

-2 min rest-

2. 10 Power Cleans(135/95)

20 Pull Ups

-2 min rest-

3. 15 Box Jump Overs(24/20)

30 Wall Balls(20/14)

Cool Down: 10-25 Strict T2B

Thanksgiving Week Schedule

The Schedule for Thanksgiving Week will be as follows:

Monday 11/19- Normal Schedule

Tuesday 11/20- Normal Schedule

Wednesday 11/21-  6am, 9am, 4:30pm, 5:30om

Thursday 11/22 Thanksgiving- 9am

Friday 11/23 Black Friday- 9am, Turkey Throwdown 10am-12pm

Saturday 11/24- 9am

Sunday 11/25 – 9am

 

 

11.12.18 3 Wise Men

SWOD: 8 min EMOM – 3 Hang Squat Snatch

WOD: 3x 4 Min AMRAP's

1. 5 Hang Squat Snatch (135/95)

10 Bar Facing Burpees

-2 min rest-

2. 10 Power Cleans(135/95)

20 Pull Ups

-2 min rest-

3. 15 Box Jump Overs(24/20)

30 Wall Balls(20/14)

Cool Down: 10-25 Strict T2B