Friday 11/29

"The Sampler"

400m run

Then

5 rounds

5 pull ups

10 push ups

15 squats

Then

4 rounds

8 hspu

15 kbs 

Then

3 rounds

15 box jumps

15 t2b

Then

2 rounds

20 wall ball

30 sit ups

Then

1 round

50 burpees

Then

400m run

Modified schedule

We will have classes at 8:30 and 9:30 only today

Wednesday 11/27

Strength

Deadlift 1 x 2

For a Time - 20 min time cap

100 double unders

50 row calories

50 toe to bar

50 row calories

100 double unders

Tuesday 11/26

Performance Wod - Partner

Amrap 20

1000m row

60 pistol

60 ring dip

Fitness Wod - Partner

Amrap 20

1000m row

120 walking lunge

60 box dips

Monday 11/25

Performance WOD

2 rounds

15-12-9

Clean and jerk 165/115

Chest to bar pull up

Rest 5 min

Fitness Wod 

2 rounds

15-12-9

Clean and jerk (pick load)

Pull up

Rest 5 min

Friday 11/22

Performance Wod 

10 rounds

1:30 on :30 off

7 thruster 135/95

7 t2b

7 power clean & jerk 135/95

7 t2b

7 power snatch 135/95

7 strict hspu

Continue where you left off after each rest period 

Fitness Wod  

10 rounds

1:30 on :30 off

7 thruster 95/65

7 t2b

7 power clean & jerk 95/65

7 t2b

7 power snatch 95/65

7 push press 95/65

Continue where you left off after each rest period 

Thursday 11/21

Performance and Fitness Wod 

Amrap 25

50m back rack barbell carry

50m sled push/pull

50m farmers carry

2 deadlift

50 Russian twists 

Wednesday 11/20

Performance and Fitness Wod 

“Cindy”

Amrap 20

5 pull up

10 push up

15 squats

Tuesday 11/19

Performance and Fitness Wod 

Pick your poison

5k run

5k row

5k ski

300 cals on assault bike

Monday 11/18

Performance WOD

2 RFT 

25 deadlift 225/155

40 box jump 24/20

55 wall balls 20/14

Fitness Wod 

2 RFT 

25 deadlift 185/125

40 box jump 24/20

55 wall ball (pick load that allows big sets)

Friday 11/15

Skill

Muscle up / pull up practice

Performance WOD

10 RFT

10 OHS 95/65

6 Barmu

Fitness WOD

10 RFT

10 OHS

6 pull up

Thursday 11/14

Amrap 7

16 calories any machine

16 push ups

Rest 5 min

Amrap 7

16 dumbbell snatch

16 box jump

Wednesday 11/13

Performance and Fitness Wod 

1) Deadlift - build to a heavy 2

2) Sled Work

4 x 90’ sled push

4 x 90’ sled drag

4 x 90’ sled pull

3) Push Press - 4 x 8

Tuesday 11/12

Performance and Fitness Wod 

5 RFT 

50 double under

20 sumo deadlift high pull 75/55

20 ghdsu or straight leg abmat sit up

20 box step ups 24/20

Monday 11/11

Performance Wod 

“Open 20.5”

For Time (20 min cap)

Split reps anyway

40 muscle ups

80 cal row

120 wall balls 20/14

Fitness Wod 

“Open 20.5”

For Time (20 min cap)

Split reps anyway

40 pull ups

80 cal row

120 wall ball 14/10

Friday 11/8

Back Squat 6 x 3

Bench Press 6 x 3

Or 

20.5

Thursday 11/7

Performance and Fitness Wod 

For Time

1000m row

Then,

5 rounds

12 DB deadlift 

9 DB hang power clean

6 DB push jerk

Then

100 abmat sit ups

Wednesday 11/6

Performance and Fitness Wod 

8 rounds

2 min of 1 min off

200m run

Max target burpee

Tuesday 11/5

Skill:

Ring Muscle Up Practice

Amrap 9

20/15 cal row

20 wall ball

Rest 5 min

Amrap 9 

50 double under

20 dumbbell snatch

Monday 11/4

“Open 20.4”

For Time - 20 min cap

30 box jumps 24/20

15 clean & jerk 95/65

30 box jump

15 clean & jerk 135/85

30 box jump

10 clean & jerk 185/115

30 pistols

10 clean & jerk 225/145

30 pistols

5 clean & jerk 275/175

30 pistols

5 clean & jerk 315/205