November, 2016

THURSDAY, 12/1/2016

Core Warm Up 10-1 V-Ups Hollow Rocks Double Crunches Situps   Mobility/Make-Up 4min Ea. Side Quad Smash W/BB 4min Ea. Side Glute and Hamstring Smash W/LB 1min Pigeon Ea. Side 1min Couch Ea. Side   WOD For Time 2k Row 50 Jumping Lunges 1k Row 25 Push Ups 500m Row 50 Jump Squats

WEDNESDAY, 11/30/2016

STRENGTH 15min EMOM Min 1 – 10-15 Ring Rows (feet elevated) Min 2 – 5-10 Kipping HSPU Min 3 – 20-40 U/B D/Us   OR   6x 400m Run Rest 2 min Between *100% Sprint*   WOD 15min AMRAP 15 Cal Row 15 KBS (32/24) 15 SlamBalls (20/15) 400m Run

TUESDAY, 11/29/2016

STRENGTH KB Work Turkish Get ups 5×3 Ea. Side *Build in weight as you go up if form is good if not stay light.   rest 3 min   6min AMRAP One Arm KBS + KB Clean & Jerk + KB Snatch switch AND repeat   WOD For Time 25 Deadlifts (185/135) 50 Wallballs 20/14lbsREAD MORE

MONDAY, 11/28/2016

STRENGTH Back Squats 12min E2MOM 0-2 5x 60% 2-4 3x 70% 4-6 2x 80% 6-8 3RM (add 5-10lbs) 8-10 3x -10lbs 10-12 3x -20lbs OR Back Squats 5×5 BUILD IN WEIGHT¬†   WOD 4min AMRAP x3 4 C2B 8 Overhead Squats 115/75 12 Box Jumps 24/20   *Rest 2 minutes between AMRAPs

FRIDAY, 11/25/2016

STRENGTH Snatch 12min E2MOM 0-2 5x 60% 2-4 3x 70% 4-6 2x 80% 6-8 3RM 8-10 3x -10lbs 10-12 3x -20lbs   WOD 4 Rounds 15 Pull Ups 800m Run Rest 2 min   *These are sprints so 100%

WEDNESDAY, 11/23/2016

Work to AHAP 12min 3 Deadlifts 2 Hang Cleans (power or Squat) 1 S2O   Core Work Tabata Abmats V-Ups Flutter Kicks   WOD 12min AMRAP 12 T2B 12 Wallballs (20/14) 12 Box Jump Overs (24/20)

TUESDAY, 11/22/2016

STRENGTH 10min EMOM 5 Burpees 5 Ring Dips both each min.   OR   1 mile Time Trial rest 50% 800m Time Trial   WOD 4-8-12-16-20-24 Squats Dumbbell Snatch (45/35)   *Complete 30 double-unders after each round (4, 4, 30, 8, 8, 30, etc)

MONDAY, 11/21/2016

STRENGTH 10min To Find a 3RM OHS   Rest 5min   5min AMRAP Shuttle Run x2 5 Pull-Ups   WOD 5 Rounds 15 Calorie row 5 Hang Power Cleans (135/85) 5 Thrusters

FRIDAY, 11/18/2016

STRENGTH Snatch 10min EMOM 2x Snatch @ 75-80% Max Broad jump x2 both each min   WOD 3 Rounds 50 Double Unders 15 Dumbbell Squat Cleans (45/35) 15 T2B 50 Double Unders ¬†

THURSDAY, 11/17/2016

CORE WORK WARM-UP 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps (20/15) Mason Twist (R+L=1) Pushups (hands on slamball) 10min Time Cap   MOBILITY/MAKE-UP 5min Coach Led Banded shoulder Stretch 1min Ea. Side Calve Stretch 3min Chest Opener On SlamBall 5min Foam Roll Freestyle     WOD 14min AMRAP 200m Run 10 Box Dips 400m Run 20 OH WalkingREAD MORE

Like social media? So do we! Connect with us here: