SUNDAY 12/02/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

:30 Assault Bike Max Effort

Rest 30 Seconds

:30 Hollow Rocks

Rest 30 Seconds

:30 Ring Dips, Assisted Ring Dips, Or Bench Dips

Rest 1 Minute

x5

 

WOD

 

25 Minutes – Strength Work Or Gymnastics

Technique Focused

Pick One Movement (Either From A Session You Missed From The Week Or Something You Want To Work On)

See Coach For More Specific Guidance

*Strict Press

*Bench Press

*Front Squat

*Back Squat

*Deadlift

*Clean/Snatch Pulls

Or

Endurance Day: 5K Row TT

 

 

SATURDAY 12/01/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Open Workout 18.5

 

7 Minutes AMRAP

3-6-9-12-15-18-21, etc…

Thrusters (100/65)

Chest To Bar Pull-Up

 

+

 

4NFT (Not For Time)

10 KB or DB Seal Row

10 BB Landmine Twist (Each Side)

20 GHD Sit-Ups

:30 Heavy Sandbag Hold

 

 

THURSDAY 11/29/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM10

1-5 – 1 Power Clean + 2 Front Squats

6-10 – 1 Squat Clean + 2 Front Squats

 

WOD

 

12 Minutes AMRAP

 

25 Double Unders (50 Singles)

20 Wall Balls (20/14)

50ft Handstand Walk

 

Scale For Handstand Walk

  1. 360 – Walk Around Box In Piked HS Position
  2. 1 Wall Walk + 15 HR Push-Ups

 

 

TUESDAY 11/27/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

E2MOM x12

5 ‘TnG’ Deadlifts *Building Each Set

 

WOD

 

4RFT (20 Minutes CAP)

 

20/15 Calories Row

50ft Front Rack Walking Lunges (50/35)

10 Burpee Pull-Ups

 

 

SUNDAY 11/25/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

25 Minutes – Strength Work Or Gymnastics

Technique Focused

Pick One Movement (Either From A Session You Missed From The Week Or Something You Want To Work On)

See Coach For More Specific Guidance

*Strict Press

*Bench Press

*Front Squat

*Back Squat

*Deadlift

*Clean/Snatch Pulls

 

Or

 

Endurance Day: 5K Row TT

 

WOD

 

A) Double Under Skill Review

B) 7 Minutes AMRAP **Max Effort Pace

20 DB Push Press (50/35)

40 Double Unders

 

 

SATURDAY 11/24/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep + Skill Work

 

WOD

 

For Time:

 

20-16-12-8-4

DB Box Step Ups (50/35)

Calories AB

 

10-8-6-4-2

Bar Muscle-Ups (Or Jumping Bar MU)

HR Push Ups x2

 

5-4-3-2-1

Sandbag Over Shoulder

50Ft Sandbag Carry

 

 

THURSDAY 11/22/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

Thanksgiving:

 

Partner Workout

“Puffin’ For The Stuffin'” (38 Minutes CAP)

*Switch As Needed Throughout

 

100 Burpee Box Jumps (24/20)

400M TF Run

100 BB Front Rack Lunges (135/95)

400M TF Run

100 Hang Power Cleans (135/95)

400M TF Run

150 AB Mat Sit-Up (Opt- 100 GHD)

400M TF Run

100 Calorie Assault Bike

 

 

TUESDAY 11/20/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Front Squat – Establish 5RM in 12 Minutes (From Rack)

 

WOD

 

Partner WOD

For Time (15 minutes CAP):

 

2 Rounds:

30 Snatch (115/75)

30 Synchro Burpees Over Bar

 

+

 

2 Rounds:

30 Synchro Burpees Over Bar

30 Snatch (125/85)

 

 

SUNDAY 11/18/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

25 Minutes – Strength Work Or Gymnastics

Technique Focused

Pick One Movement (Either From A Session You Missed From The Week Or Something You Want To Work On)

See Coach For More Specific Guidance

*Strict Press

*Bench Press

*Front Squat

*Back Squat

*Deadlift

*Clean/Snatch Pulls

 

WOD

 

E2MOM x 16 Minutes

 

:30 Seconds Row/Bike

:30 Seconds Double Unders (Rope Work)

:30 Seconds GHD Sit-Ups

 

 

SATURDAY 11/17/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep + Skill Work

 

 

WOD

 

“The East Nasty”

30 Minutes AMRAP

 

50 Kettlebell Swings (70/53)

40 Goblet Squats

30 Pull-Ups

20 HSPU

10 Calories Bike

 

*Every 5 Minutes Perform:

1 Snatch (185/135)

2 Clean + Jerk

3 Muscle Ups

 

L2:Rx

L1: KB (53/35), Barbell (135/95), MU (6 PU + 6 Dips)