WOD

Tuesday

Tuesday
-No class on Thanksgiving-come to the Powerlifting meet
-Friday 8am class, 10am Open Gym 12pm class

Strength
DB Shoulder Press (4×8 )
-One at a time alternating each side each rep
-Perform standing
Good Mornings (4×12-15)
-Perform Barbell Goodmornings or Weighted back Ext.
Toe The Line 2.0 (AMRAP – Rounds and Reps)
“Toe the Line 2.0”

AMRAP 15
15 KB Swings (70,53)
15 Toe 2 Bars
15 Burpees

L3: (53,35) (Knee to elbow)
L2: (35,26)
L1: (Russian Swings) (Knee Raise /Toes to Post)


Monday

Monday

Luke SkyWalker 3.0 (Time)
“Luke SkyWalker 3.0”
10 HSPU
20 Deadlifts (155,105)
30 Wall Balls (20,14)
40 Box Jumps (24,20)
50 Burpees
40 Box Jumps (24,20)
30 Wall Balls (20,14)
20 Deadlifts (155,105)
10 HSPU

L3: (Ab Mat HSPU)
L2: (HSPU off Box) (Step-ups) (115,80)
L1: (Pike Pushups) (14,10) (95,65)

Cash Out
Bench Press (3RM)

Saturday

Saturday

Synchro Snatch and Burpee (AMRAP – Reps)
WOD 1
Teams of 2
AMRAP 12
24-18-12-6
Synchronized DB Snatches
RX: 50/35 : Intermediate: 45/30 : Novice: 35/20
Synchronized Burpees over Dumbbells (Lateral Jump)

-Once you complete the round of 6 you will the start back at the round of 24

Gogurt (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 12
Complete a whole round each
15 Cals Bike(men) Row(women)
15 Toe 2 Bars

Scaled: Knee to Elbow or Knee Raise
-once both the row and t2b are complete then partner two will start


Friday

Friday

Overhead Squat (3-3-3-2-2-1-1)
Work up to max for the day. Rest 1-2 mins between sets
Metcon (Time)
“In Bill We Trust…we hope!!!”

5 Rounds
15 Overhead Reverse Lunges (95,65)
35 Double Unders

L3: (75/55) (:30 DU)
L2: (Front Rack Reverse)
L1: (45,35) (70 SU)


Fit Camp

Fit Camp

Warm-up
WARMUP:
AMRAP 15
Teams of 3
P1 – Farmers carry 100m (70,53)
P2 – Max Hollow Rockers
P3- Max Cals on Bike
-Once partner one returns from the farmer’s carry then you will all switch stations
Metcon (Time)
“A Mile of Pain”
For time:
400m Run
50 Pushups
Run 400 meters
50 Ab Sit-ups
Run 400 meters
50 Air Squats
Run 400 meters
50 Burpees

RX+: Wear a vest
L2: H/R Push-ups
L1: Run 200m Push-ups off wall/box/bar (NO KNEES)

Sub 500m Row for 400m Run


Wednesday

Wednesday

Skill
Skills
Bar Muscle Ups
& Peg Board (must have 6 Strict PU)
Hang Power Snatch (EMOM 7)
Perform 2 reps
-working up to heavy 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 7

10 Hang Power Snatches (75/55)
3 Bar MU

RX+: (95/65) (1 Pegboard ascent&descent)
L3: (Banded MU)
L2: (55/45) (3 Pull-ups) (3 Dips)
L1: (Hang DB) (9Ring Row)

Finisher
Guns and Buns
1a) Hip Thrust 4×10 (heavy)
1b) Skullcrusher 4×8 (heavy)
2a) Monster walks 3x 1:00
2b) Tempo Hammer Curl (3:1:3) 3×8 (heavy)

Tuesday

Tuesday

Skill
Pistol Movement Demo

Followed by Practice and scaling options.

We prefer any box pistol version for modifications over holding onto rings or bands.

Try sitting to a box or try stepping off the side of the box without touching your foot to the ground.
The goal is to build strength and balance in this single leg movement.

Broken Eggs (AMRAP – Reps)
“Broken Eggs”
4 Rounds
AMRAP 5 Minutes
500m Row
10 Alternating Pistols
50 Double Unders
Max Front Squats(185/125) in Remainder of the time
Rest exactly 2 Minutes between rounds

L3- (155,105) (Counter wt./off box Pistol) (:40 DU)
L2 – (135/95) (Pistols to Box)
L1-(95/65-moderate wt. ) (Band or Shrimp Squats) (100 SU)

Score= reps of front squats
*NO RACKS
Extra Oly
EXTRA OLY
3×3 Squat Clean at 85% 1RM
Rest 2:00 between sets

Veterans Day

Veterans Day
Saturday was the 243rd birthday of the U.S. Marine Corps. Each year the Marine Corps celebrates its birthday on November 10th. This WOD is a tribute to ALL the VETERANS that have served our country. Thanks to all our athletes that have served in the Marine Corps!!!

Marine Corps B-Day (Time)
“Marine Corps Birthday”
243 Total Reps for Time: (Every year we add a rope climb)

9 Rope Climbs / Wall Walks
10 Clean n Jerks (135/95)
14 Burpees
10 Clean n Jerks
14 Strict Handstand Pushup
10 Clean n Jerks
14 Toe 2 Bars
10 Clean n Jerks
14 Ring Dips
10 Clean n Jerks
14 Strict Pullups
10 Clean n Jerks
14 Ring Dips
10 Clean n Jerks
14 Toe 2 Bars
10 Clean n Jerks
14 Strict Handstand Pushups
10 Clean n Jerks
14 Burpees
10 Clean n Jerks
8 Rope Climbs / Wall Walks

Level 3
(115,80)
Level 2
(95,65)
Level 1
(75,35

-40 min cap

Partner Saturday

Partner Saturday
-Surprise there’s still a WOD

“Team Jacked and Tan” (Time)
“Team Jacked and Tan”

Teams of 2
400m Plate Run or Sand Bag Run (45,35)
50 Pushups
5o Box Jump Overs (24,20)
50 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
40 Pushups
40 Box Jump Overs (24,20)
40 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
30 Pushups
30 Box Jump Overs (24,20)
30 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)

n this workout both athletes will run together during each 400m carrying just one plate or sand bag and can switch carrying the weight whenever they choose. During the Pushups and Box Jump overs only one athlete will work at a time and you will split the reps between the two athletes. On the synchronized abmat situps both athletes will perform the full 50-40-30 situps simultaneously or aka synchronized.

Friday

Friday

Wodapalooza 18.8 (Time)
“Wodapalooza 18.8 Team Series”

For time:
60 Deadlifts (115, 85lbs)
45 Overhead Squats (115, 85lbs)
30 Shoulder to Overhead (115, 85lbs)

L3: (95,65)
L2: (75,55)
L1: (55,45) (50,35,25))

Overhead Squat (Every 2:00 for 10:00)
-Work up to heavy 2
Cash Out
4 Rounds
10 single arm DB push press-each side-add weight each round
10 DB walking lunges-each side-add weight each round
Extra Endurance
3 Rounds
5 Minutes max Distance Run/Row/Bike
3 Minutes Rest

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