Friday 11/30

“Weightlifting Friday”

Power Snatch

5 x 6

Thursday 11/29

Wod

7 rounds

Work to accumulate as many reps as possible

1 min double unders or single unders

1 min rope climbs or ring row

1 min alternating pistols or walking lungs

Wednesday 11/28

Wod

For Time

Run 200m

Rest 30 sec

Run 400m 

Rest 1 min

Run 600m

Rest 1:30

Run 800m

Rest 2 min

Run 600m

Rest 1:30

Run 400m

Rest 1 min

Run 200m

Tuesday 11/27

Strength

Emom x 10

3 push press 

Wod

Buy in 

50 Abmat sit up

Then,

3 rounds

15 hang power clean

15 hspu

Then,

50 Abmat sit up 

Rx 135/95

Scaled 115/75

Scale hspu to push press at same weight

Monday 11/26

Wod

5 rounds

2 min on 2 min off

20/17 row calories

7 deadlift 225/155 — 155/105

Max bar facing burpee

Friday 11/23

“The Sampler”

For Time

400m run

Then, 5 rounds

5 pull 

10 push up

15 squats

Then, 4 rounds

8 hspu

15 kbs 53/35

Then, 3 rounds

15 box jump 24/20

15 t2b

Then, 2 rounds

20 wall ball 20/14

30 Abmat sit ups

Then, 1 round

50 burpee

Then,

400m run

The gym will be open at 8:15, we ready to workout in one of the following heats

9:00

9:30

10:00

The warm up will be posted in the board... ENJOY!!

Wednesday 11/21

Partner WOD

Split reps

Amrap 20

100 burpee box jump over 24/20

100 shoulder to overhead 135/95

100 chest to bar pull ups

Scale the weight back if needed

Scale to regular pull ups or banded pull ups

Tuesday 11/20

Wod

Tabata Row calorie

Strength

Front

5 x 3 climbing

Front rack reverse lunge

3 x 12 

Monday 11/19

“Recovery WOD”

5 rounds

40 sec on 20 sec off

Double under

DB snatch

Toe to bar

Score is the least number of reps in any round

Friday 11/16

Strength

Every 2 min x 5

5 front squat 

Wod - Rx

4 RFT 

15 hang squat cleans 115/80

30 push ups

Wod - Scaled

4 RFT 

15 hang squat cleans 95/65

30 push ups 

SATUDAY SCHEDULE 

NO 8:30 CLASS!!

10:00 class as scheduled 

Connors going away party at 4:00!

Thursday 11/15

Wod - Rx

Amrap 15

30 double under

15 chest to bar pull ups

30 Abmat sit ups

Wod - Scaled

Amrap 15

60 single under

15 pull ups

30 Abmat sit ups

Do jumping pull ups if needed

Wednesday 11/14

Strength

Overhead Squat

5 x 4

Wod

Amrap 12

12 overhead squat (at 55% of your last set from above)

12 box jump 24/20 (jump up, step down, no rebounding)

Tuesday 11/13

Wod - Rx

10 RFT 

7 burpee

7 K2E

Wod - Scaled

10 RFT 

7 burpee

7 hanging knee raises

Monday 11/12

Wod - Rx

3 RFT 

40 wall ball 20/14

20 power snatch 115/80

10 muscle ups

Rest 3 min

Scale to BarMu, muscle up transitions, or chest to bar

Wod - Scaled

3 RFT 

40 wall ball

20 power snatch 95/65

10 jumping chest to bar pull ups 

Rest 3 min

Friday 11/9

Strength 

Emom x 10 (add weight each minute)

1 power clean + 1 low hang PC + 1 hang PC + 1 hang clean

Wod - Rx 

For Time

60 deadlift 155/105

45 front squat 155/105

30 shoulder to overhead 155/105

Wod - Scaled 

For Time

60 deadlift 115/75

45 front squat 115/75

30 shoulder to overhead 115/75

Thursday 11/8

Partner Wod

Amrap 20

20/15 cal row or 15/12 cal bike or 20/15 cal ski

You will alternate back and forth with a partner accumulating as many reps as possible

Wednesday 11/7

Wod

4 rounds

50 double unders

16 dumbbell front rack lunge 50/35

Rest 1 min between Amraps

Tuesday 11/6

Strength

Back Squat 3 x 5

Wod - 6 min cap

21-15-9

Cal row

Burpee box jump over 24/20

Monday 11/5

Pick your poison today!! Both versions are difficult!

“Eva”

5 RFT

800m run

30 kbs 70/53

30 pull ups 

“Partner Eva”

5 RFT

800m run

30 kbs 70/53

30 pull ups

Split reps evenly, scale the weight of the kbs and use a band if needed for pull ups

Connor’s going away party!!

Saturday, Nov 17 at 4:00pm

Working out and then hanging out after!!  Bring any and all the food and drinks you want!!  Connor is programming what we do so be prepared for anything.  Let’s have some fun and celebrate what has been a good last 4 years and wish Connor good luck in the future!!

Friday 11/2

Strength 

Find a 3 rep 

hang power clean

Wod 

Amrap 7

Max wall balls

With 7 hang power cleans at minutes 0,1,2,3,4,5,6