Monday 12/1

Strength:

1 RM clean and jerk

Wod:

Amrap8

5 clean and jerk 135/95

10 lateral Burpees

20 double unders

Wednesday 11/26

Skill:
5 x clean + 5 front squats
Working up to weight used in WOD

WOD:
3rft
10 front squats @ 135/95
10 burpee pull ups

NBCF competitors
Wod:
2rft
10 front squats @ 205/155
10 burpee muscle ups

Tuesday 11/25

Skill:

Emom10

Even: 30 sec handstand hold

Odd: 10 pause air squats

Wod:

3rft

30 KBS 53/35

25 Wallballs 20/14

200m run

NBCF competitors 

KBS 70/53

Monday 11/24

WOD:

15 Minute AMRAP
RX:
60 Calorie Row
50 Lateral Burpees
30 Ground to Overhead 95/65
10 Chest to Bar Pull ups

Scaled:
60 Calorie Row
50 Lateral Burpees
30 Ground to Overhead 75/45
10 Jumping Chest to Bar Pull ups

Masters:
60 Calorie Row
50 Lateral Burpees
30 Ground to Overhead 75/45
10 Jumping Chest to Bar Pull ups

Miranda Boddie 

Friday 11/21

Strength:
Front squats 5 x 3 add 5#

Wod:
4 RFT
6 thrusters 95/65
12 jumping squats
18 air squats
Rest 2 min between rounds
Max effort each round

NBCF competitors 

Med ball

Thursday 11/20

Core!!!!

Wod:

Amrap 20

15 power cleans 95/65

400m run

Wednesday 5am aftermath!! 

Wednesday 11/19

Strength:
Strict Press 5 x 5 add 5#

Wod:
AMRAP 10
10 push press 95/65
10 kbs 53/35
10 box jumps 24/20

NBCF competitors
Barbell 115/75

Tuesday 11/18

Strength:
Deadlift 5 x 5 climbing

WOD:
For Max reps
"Tabata Something Else"
8 intervals each of
Pull ups
Push ups
Sit ups
Squats

Monday 11/17

Strength - Battle Series Week 3

10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack

RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat

Notes:
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.

Score: Weight of the heaviest successful attempt.

WOD:

3 RFT

100 double unders

20 power snatch 95/65

Friday 11/14

Clean technique:
5 sets of
High hang squat clean + hang squat clean + squat clean

WOD:
AMRAP 11
1 power clean @ 135/95
10 hspu
2 power cleans
10 hspu
3 power cleans
10 hspu
Continue as long as possible

NBCF competitors
Barbell:  205/155

Thursday 11/13

"Deck of Cards" -- Partner Style

Hearts = ???

Diamonds = ???

Spades = ???

Clubs = ???

Wednesday 11/12

Skill:

12 min practice

Handstand / handstand walk / Hspu 

Squat therapy

Wod:

30-20-10

KBS 53/35

Front squat 95/65

Abmat sit up

NBCF Competitors

Wod- KBS 70/53 Barbell 115/75

Tuesday 11/11

The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we’re asking individuals to participate in a tribute workout in their home gyms across the country this Veterans Day.

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Monday 11/10

Strength:
Strict Press 5 x 5 add 5#

WOD:
Battle Series WOD 2

AMRAP 12
30 Double unders
15 wallballs 20/14
10 deadlift 185/135

Friday 11/7

Strength:
Emom7
Snatch x 2 @ 60%

WOD:
AMRAP 10
5 snatch @ 95/65
7 lateral burpees
9 pull ups

NBCF competitors
WOD:
Squat snatch
C2B

Chris Danna 

Thursday 11/6

Strength: 

Strict Press 5 x 5 add 5#

Partner WOD:

Amrap 16

Partner 1: 100m farmers carry 53/35

Partner 2: 10 Burpees

**alternate duties

NBCF competitors

Push press 5 x 5 climbing

Wednesday 11/5

Core:
Tabata - 4 interval each
Hollow rock
Supermans

WOD:
For time
400m run
40 pull ups
40 squats
400m run
40 HR push ups
40 sit ups
400m run

Cody Woodward 

Tuesday 11/4

WOD:
5RFT
10 push jerks 115/75
10 front rack step out lunges
40 double unders

NBCF competitors
Barbell 135/95

Connor and Mikey 

Monday 11/3

Strength:

Back Squat 3 x 5 across (add 5#)

WOD:

"Battle Series WOD 1"

7 Minute AMRAP
Rep Ladder Doubles

RX:
2 Cleans 135/95
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.

Scaled & Masters:
2 Cleans 95/65
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.