Thursday 181101

'Nate'
As Many Rounds As Possible In 20 Minutes Of:
2 Muscle-ups
4 Handstand Push-ups
8 Ketllebell Swings (70/55)

Wednesday 181031

3 Rounds For Time:
400 Meter Run Carrying A Medicine Ball (20/14)
20 Medcine Ball Clean-Wall Ball Shots (20/14)
20 Medicine Ball Sit-ups (20/14)

Tuesday 181030

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:
First 8 intervals: Pull-ups
Second 8 intervals: Push-ups
Third 8 intervals: Sit-ups
Fourth 8 intervals: Air Squats.
There is no rest between exercises.

Monday 181029

Strength:
15 minutes to achieve a 1 RM Weighted Pull-up
WOD:
Three Rounds For Time:
20 Russian KB Swings
16 Alternating Leg Kettlebell Goblet Reverse Lunge
12 Alternating Arm Kettlebell Clean and Jerk
Men: 55lb KB. Women: 35lb KB

Sunday 181028

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 181027

Teams of 3
Each team member completes 7 reps (21 reps as a team) of each exercise before moving on to the next exercise
7 rounds for time of:
21 Strict Handstand push-ups
21 Thrusters (men 135lbs/women 85lbs)
21 Knees to elbows
21 Dead-lift (men 245lbs/women 155lbs)
21 Lateral Burpees Over The Bar
21 Kettlebell swings, (men 70lbs/women 55lbs)
21 L-Hang Pull-ups

Friday 181026

Strength:
Back Squat
3 x 10 reps @ 70% of 1 RM
WOD:
12 minute AMRAP
35 Double-unders
15 Knees To Elbows
12 Dumbbell Squats
9 Dumbbell Push Press
Men: 2-50lb DB’s
Women: 2-35lb DB’s

Thursday 181025

Pressing Snatch Balance
3-3-3-3-3
Heaving Snatch Balance
2-2-2-2-2
Drop Snatch Balance
1-1-1-1-1

Wednesday 181024

15 minute EMOM
1st min: 6 Dead-lifts + 4 Hang Power Cleans + 2 Push Presses (135/95)(115/75)
2nd min: 3 Bar Muscle ups
3rd min: Row 175 Meters
WOD 2:
For Time::
400 Meter Farmers Carry.
Men: 50lb DB's
Women: 35lb DB's

Tuesday 181023

3 Rounds for time of:
Run 400 meters
30 Bench Press (men 135lbs/women 85lbs)
15 Strict Pull-ups

Monday 181022

Fight Gone Bad!"
Three rounds of:
1 Minute Max Rep Wall-ball (20lb/14lb) (10ft/9ft)
1 Minute Max Rep Sumo Dead-lift High-Pull (75lbs/55lbs)
1 minute Max Rep Box Jump (24"/20")
1 Minute Max Rep Push-press (75lbs/55lbs)
1 Minute Row (Calories)
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.

Sunday 181021

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 181020

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)
Follow the leader format. You may not start the next exercise until the teammate after you completes their exercise.

Friday 181019

Strength:
10 minutes to establish a 1RM Push Press
WOD:
10 minute AMRAP:
30 Double-unders
10 Push Press @ 65% of 1 RM
15 Toes To Bar

Thursday 181018

21-15-9 reps for time of:
Pull-ups
Deadlifts (225/155)

Wednesday 181017

Strength:
Every 2 minutes for 20 minutes (10 sets):
1 Squat Clean + 1 Hang Squat Clean + 2 Push Jerks
Increase weight on each by 5-10lbs on each set
WOD:
For Time:
Run 1 1/2 Miles

Tuesday 181016

Strength:
Back Squat
5 x 3 reps @ 85-90% of 1RM
WOD:
3 Rounds For Time:
60 Double-unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24?/20?)

Monday 181015

4 Rounds for max reps at each station of:
45 seconds-Medicine Ball Cleans (20/14)
Rest 15 seconds
45 seconds-Push-ups
Rest 15 seconds
45 seconds- AbMat Sit-ups
Rest 15 seconds
45 seconds-Pull-ups
Rest 15 seconds
Air Bike, Calories
Rest 1 minute 15 seconds between rounds.

Sunday 181014

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 181013

For Time:
Run 1 Mile
Rest 5 minutes. Then,
For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Men use a 20lbs medicine ball. Women use a 14lb medicine ball.
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters

Friday 181012

Strength:
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups

Thursday 181011

Strength:
Hang Power Clean
5 x 3 reps
Increase weight for each set.
WOD:
12 minute AMRAP/REP
Run 100 Meters
1 Rope Climb
Run 100 Meters
2 Rope Climbs
Run 100 Meters
3 Rope Climbs
Add 1 rope climb for each round until time expires.

Wednesday 181010

Strength:
15 minutes to establish a 1 RM Bench Press
WOD:
Complete as many rounds as possible in 12 minutes:
3 Handstand Push-ups
10 Double-unders
6 Handstand Push-ups
20 Double-unders
9 Handstand Push-ups
30 Double-unders
12 Handstand Push-ups
40 Double-unders...
Continue increasing reps by 3 HSPUs and 10 DUs for the remainder of the 12 minutes.

Tuesday 181009

4 Rounds:
Air Bike, 1000 Meters
12 Ring Dips
21 Front Squats (95/65)

Monday 181008

5 rounds for time:
15 Calorie Row
12 CTB Pullups
9 DB Thrusters (50/35)

Sunday 181007

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 181006

'Jerry'
For Time:
Run 1Mile
Row, 2000 Meters
Run 1 Mile

Friday 181005

20 minute AMRAP
5 Ring Muscle-ups
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Thursday 181004

Strength:
Back Squat
5 x 5 reps
Increase weight on each set
WOD:
2 Rounds For Time:
21 Strict Handstand Push-ups
14 Back Squats (155/105) from the floor, no rack

Wednesday 181003

Pet Rock Redeux
Two Rounds For Time:
Run 400 Meters holding a Medicine Ball
40 Ft Walking Lunge Holding Medicine Ball Overhead
40 Medicine Ball Sit-ups
40 Wall Balls
40 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.

Tuesday 181002

Strength:
Dead-lift
5 x 5 reps
Increase weight on each set
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rep Rounds For Time:
Kettlebell Swings (55/35)
Goblet Squats
Strict Ring Dips