Monday 2/3

4 RFT 

15 target burpee

25/20 cal row

50 air squats

You go, I go

Friday 1/31

Bravo

Amrap 10

100’ single dumbbell overhead walking lunge 50/35

30 handstand push ups

30 toe to bar

Charlie

Amrap 10

100’ single dumbbell overhead walking lunge 35/20

30 hand release push ups

30 straight leg medball sit ups 20/14

Thursday 1/30

Strength

Deadlift 5 x 5 (same weight across)

Accessory Work

3 sets

10 x DB single leg RDL

5 x 2 sec pause elevated foot ring row

10 x DB single arm kneeling press

5 x side plank rotations

Max effort bar hang

Wednesday 1/29

“Lynne”

5 rounds for rep

Max rep bodyweight bench press

Max rep pull up

Tuesday 1/28

Strength

4 sets

Squat clean + 2 front squats

Power clean + split jerk

Wod

“Kobe”

Amrap 13

8 thruster 95/65

24 box jumps 24/20

Monday 1/27

Bravo

Amrap 20

10 strict knee to elbows

20 pistols

30’ handstand walk

Charlie

Amrap 20

10 strict knee to chest

20 dumbbell box step up

3 wall walk

Friday 1/24

Emom x 6
3 TNG squat cleans

rest 3 min

Emom x 6
5 TNG power snatch

rest 3 min

Emom x 6
7 TNG push jerks

Mikey's Going Away WOD - 5:30 class
35 min running clock
0:00 - 15:00
1 Round (working solo)
400m run
60' handstand walk - 6 wall walks
10 muscle ups - barmu - pull ups
15:00 - 35:00
Amrap (working in teams of 3)
50 handstand push ups - hand release push ups
50 pistols - box step ups
50 toe to bar - hanging knee raises

Thursday 1/23

Amrap 25

400m run

50 double unders

50 walking lunge

10 target burpee

Wednesday 1/22

Alpha

Amrap 20

1,2,3,4...

Power clean 205/145

Muscle up

Bravo

Amrap 20

1,2,3,4...

Power clean 205/145

Bar muscle up 

Charlie

Amrap 20

1,2,3,4...

Power clean 155/105

Pull up

Tuesday 1/21

Strength

Thruster 5 x 2

Bravo

For Time

50 sumo deadlift high pull 95/65

75 push press 95/65

50 thruster 95/65

Charlie

For Time

50 sumo deadlift high pull 75/55

75 push press 75/55

50 thruster 75/55

Monday 1/20

“Helen”

3 RFT 

400m run

21 kettlebell swings 53/35

12 pull ups

Friday 1/17

Alpha

5 RFT 

20/17 cal row

20 push ups

20 goblet squats 70/53

Bravo

5 RFT 

20/17 cal row

20 push ups

20 goblet squats 53/35

Charlie 

5 RFT 

20/17 cal row

10 push ups

20 goblet squat (pick load)

Thursday 1/16

Amrap 3

5 box jump 24/20

10 sit ups

10 single dumbbell hang clean & jerk

Rest 1 min

Amrap 5

10 box jump 24/20

20 sit ups

20 single dumbbell hang clean & jerk

Rest 1 min

Amrap 7

15 box jump 24/20

30 sit ups

30 single dumbbell hang clean & jerk

Wednesday 1/15

Emom x 6

5 tng squat clean 

Rest 3 min

Emom x 6

7 tng power snatch 

Rest 3 min

Emom x 6

10 tng push jerks

Base your weights off of last week.  Be efficient.

Tuesday 1/14

Alpha

Amrap 20

500/450m row

21 target burpee

100 double unders

Bravo

Amrap 20

500/450m row

21 target burpee

50 double unders

Charlie

Amrap 20 

500/450m row

21 target burpee

150 single unders

Monday 1/13

Strength

Front Squat 4 x 4 @ 82%

Bravo

For time

150 wall balls 20/14

75 toe to bar

Partition reps any style 

Charlie

For Time

150 wall balls 14/10

75 toe to kettlebell 

Partition reps any style

Friday 1/10

Strength

Overhead Squat 5-4-3-2-1

Bravo

21-15-9

Sumo deadlift high pull 95/65

Overhead squat 95/65

Charlie

21-15-9

Sumo deadlift high pull (pick load)

Overhead squat (pick load)

Thursday 1/9

WOD

5 RFQ

100m barbell back rack carry 

1 min plank hold

100m farmers carry

1 min walk sit

Wednesday 1/8

Alpha

3 RFT 

25 chest to bar pull up

20 target burpee

Rest 2 min

Bravo

3 RFT 

15 chest to bar pull up

20 target burpee

Rest 2 min

Charlie

3 RFT 

15 jumping chest to bar pull up

20 target burpee

Rest 2 min

Tuesday 1/7

Emom x 6

5 tng squat clean (60%)

Rest 3 min

Emom x 6

7 tng power snatch (60%)

Rest 3 min

Emom x 6

10 tng push jerks (60%)

Monday 1/6

NorBeau WODs

Alpha

Every 3 min x 10

200m run

10 toe to bar

10 handstand push ups

Bravo

Every 3 min x 10

200m run

5 toe to bar

5 handstand push ups

Charlie

Every 3 min x 10

200m run

10 hanging knee raises

20 sec handstand hold

Friday 1/3

“Performance WOD”

Amrap 20

30 double unders 

15 kettlebell swings 70/53

15 straight leg medball abmat sit up

“Fitness Wod”

Amrap 20

30 double unders

15 kettlebell swings 53/35

15 straight leg medball abmat sit up 

Thursday 1/2

Partner WOD

For Time - split reps as desired

3000m row

120 burpee box jump overs

3000m row