November 14, 2019

Fitness

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Strength

Pause OHS 3-3-3-3-3
*5 second pause*

Conditioning

4 rounds for time:
21 OHS, 75/55lbs.
12 Strict Ring Dips

November 14, 2019

POWER

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A. Pause Bench Press 5x5

B. Floor Press 5x5 finish heavy

C1. DB See Saw Press 4x16 alt. arms
C2. DB Lateral Raise 4x8

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BARBELL

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A. Push Press - 1RM

B. Strict Press - 5x3 building

C. Pause OHS w/ Jerk Grip - 4x5 w/ empty barbell

D. Barbell Bicep Curls - 3x10

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November 13, 2019

GYMNASTICS

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A. Wall Facing Kipping HSPU 4x3

B. Deficit Kipping HSPU 4x3

C. Toe Tap HS Hold 4x20-30s

D. PVC HS Walk 4x20'

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BARBELL CLUB

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A. Clean + Jerk - 1RM

B. Clean Deadlift - build to heavy single

C. Narrow Grip Bench Press - 3x8

D. Seated Good Morning - 3x8

E. DB Bench Reverse Flies - 3x12

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ENDURANCE

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For time:

Ski 15 cals.

AB 15 cals.

15 Burpees

*Rest 1 min X 8 sets*

November 13, 2019

Fitness

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Strength

A1) Weighted Pistol 4x6-8/leg

A2) L-Sit 4xmax hold

Conditioning

For time:

25 Toes to Rings

50ft. Handstand Walk

*Rest 2 mins X 5*

November 12, 2019

Fitness

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Strength

Push Jerk 5-5-5-5-5

Conditioning

For time:

30/20 Cal. AB

30 Burpees

30 Push Presses, 95/65lbs

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November 12, 2019

BARBELL CLUB

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A. Snatch High Pull - 4x3 @60%

B. Snatch - 1RM

C. Snatch Deadlift - build to heavy single

D. Strict Snatch Grip High Pulls - 3x8

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POWER!

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A. Box Squat 5x3

B. Block Deadlift 5x5 Finish Heavy

C. KB Death March 4x50ft

(1 KB DL, 1 KB Row, 1 KB Shrug take a step forward and then repeat until you reach 50ft)

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November 11, 2019

"Manion"

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7 rounds for time:

400m Run

29 Back Squats, 135/95lbs

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November 11, 2019

BARBELL CLUB

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A. Jerk Dip Drives - 5x3 @60%

B. Split Jerk - 1RM

C. Back Squat - 4x1 @90%

D. Jerk Dips - 4x3 @ Part C weight

E. Strict Pull-up - 4x5

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ENDURANCE

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A. Every 4 min x 16:
Row 600m

B. Every 5 min x 15:
AB 20 cals.
Row 300m

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November 10, 2019

ENDURANCE

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Every 3 min x 36 min:
0-3:
Run 800m/500m
3-6:
Ski 500m/400m
6-9:
AB 30/20 cals.
9-12:
Row 500m/400m

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POWER!

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A. Front Squat 5x10

B. Speed Back Squat 8x2@60%

C. Pull-ups-5x10 kipping or banded

D. Medball Sit-ups 4x12

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GYMNASTICS

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A. Hollow Plank to HS Hold 3x20s

B. Banded Hollow Plank to HS 3x3

C. Wall Facing Kipping HSPU 4x3

D. Straddle Press to HS Hold 4x2-3

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November 9, 2019

Squad WOD

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20 Rounds For Time:
12/8 Cal AB
12 Single Arm DB Thrusters, 50/35

*alt rounds with partner*
**DB Thrusters - 6R/6L*

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