WOD

Saturday – 23Nov2019

Saturday – 23Nov2019

“Monte Carlo’ (Time)
Teams of 2
For time:
With a 20# Vest
400m Run Together
4 Rope Climbs
40 Step Ups (24,20)
20 Chest 2 Bars
60 Step ups (24,20)
40 Pullups
80 Step Ups (24,20)
400m Run Together

L3: No vest, 1RC=3Pull-Ups
L2: Jumping Pull-Ups, Step to low box
L1: Banded Pull-Ups, Step onto plate

After Party
End of the week Leg Pump:
EMOM 16:
Odd Mins: 15 Bodyweight Bulgarian Split Squat (Right Leg)
Even Mins: 15 Bodyweight Bulgarian Split Squat (Left Leg)

Friday – 22Nov2019

Friday – 22Nov2019

“Relapse 1.0” (AMRAP – Rounds and Reps)
AMRAP 5
5 Power Snatch (165,115)
10 Box Jump (30,24)
5 Ring Muscle Ups
Rest 5 Minutes then AMRAP 5:
5 Power Snatch (135,95)
10 Box Jump (30,24)
4 Ring Muscle Ups
Rest 5 Minutes then AMRAP 5:
5 Power Snatch (105,70)
10 Box Jump (30,24)
3 Ring Muscle Ups

L3: (135/115/95, 95/75/55), (24,20)
L2: Jump on plate/small box, (105/85/65, 65/45/35)
L1: Step Ups, Power cleans

Muscle Up SCALING OPTIONS:
-reduce the amount of reps for muscle ups 1-3 every round
-perform 5-4-3 jumping muscle ups
-5-4-3 Strict False Grip Pullups
-10-8-6 Hip to Rings
-10-8-6 Strict Pullups or Strict Chest 2 Bars
After Party
Do this CashOut or spend 10-15min foam rolling:
EMOM12:
Odd Mins – 10 KB Swings (Heavy)
Even Mins – 30DU (60SU)

Thursday – 21Nov2019

Thursday – 21Nov2019

Back Squat (10×10)
-Perform a set every 2:00
-Add 10-20lbs from last week
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Today should not be to failure
“Hellcat” (AMRAP – Rounds and Reps)
AMRAP 7
7 Thrusters (95,65)
35 Double Unders

L3: (75,45)
L2: (55,25)
L1: Front squats, 70 single unders

After Party
Core+Aerobic CashOut:
EMOM12:
Even Mins – 100ft farmer’s carry (heavy)
Odd Mins – 6-8 cal row

Wednesday – 20Nov2019

Wednesday – 20Nov2019

“Grand Prix” (Time)
For Time:
Round 1
500m Row
50 Pushups
50 AbMat Situps
Round 2
400m Run
50 Burpees
50 Hollow Rockers
Round 3
50/40 Cal Bike
50 Plank Elbow to Hand Pushups
50 Vups

–Athletes can start at different rounds but must complete all 3 rounds for time–

L2: Pushups off box
L1: DB Bench (25,15)

After Party
PUMPOUT:
5 Rounds
10 Barbell Curls
10 Tricep BB Skullcrushers
–Add weight each set

Tuesday – 19Oct2019

Tuesday – 19Oct2019

1 Squat Clean +1 Hang Squat Clean + 1 Squat Clean (1+1+1)
EVERY :90 Seconds for 10 Sets
-Start with a light weight and add weight each set
-Try and hit a max for this complex in the 10 sets
“Power Engine” (Time)
10-9-8-7-6-5-4-3-2-1
Power Clean (½ your body weight)
Lateral Burpees Over Bar
12 Minute Cap

L3: 1/3 bodyweight clean
L2: 1/4 bodyweight clean
L1: Step over bar

After Party
Leg Strength:
-BB Good Morning – 4×12 (Light)
-DB Bulgarian Split Squat – 4×6 (Heavy)

Monday – 18Nov2019

Monday – 18Nov2019

Push Press (10×10)
-Perform a set every 2:00
-Start at 50% of your 1 RM
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Today should not be to failure
“Duster” (Time)
21-15-9
Ring Dips
200m Wall ball Run (20,14)

L3: Horseshoe dips, (14,10)
L2: Banded ring/horseshoe dips
L1: Dips off box


Pump

Pump

Metcon (Time)
Teams of Two
For Time
100 KB Split Squats
100 KBS
100 DU
100 Floor Press
100 Cal Ski/Bike

-Split up groups to start at different movements
-Break up however

Saturday – 16Nov2019

Saturday – 16Nov2019

“Team Super-Bee” (Time)
Teams of Two:
Buy In:
2000m Row
Then
5 Rounds
20 DB/KB Hang Squat Cleans 35/25#
200 Ft. Bear Crawl
Then
4x100m Sled Drag Relay (70,45-added to sled)
*One Partner Works at a time
*Teams may choose to start with the sled relay or the row to accommodate large classes*

Rx+: 100Ft HS Walk, DB’s-50/35#
L3: (25,15), 45,25 on sled
L2: (15,10), No weight on sled
L1: DB Power Clean

After Party
Aerobic Cooldown:
Spend 10 mins either biking, running, or rowing
E2MOM including 0:00: 20 Alternating Lunges

Friday – 15Nov2019

Friday – 15Nov2019

Romanian Deadlift (10×10)
-Off the Rack at knee level and lower to about 4 inches off ground
-Hyper focus on hamstrings and glutes—
-Perform a set every 2:00
-Start at 50% of your 1 RM
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Today should not be to failure
“Rope Ranger” (Time)
3 Rounds
20 Alt. DB Snatches (50,35)
60 Double Unders

L3: 1:00 attempts (35,20)
L2: (20,10)
L1: Russian KBS, 120 SU

Core
Superset with minimal rest:
3 rounds
-10-20 Back Extensions
-1-2 minute plank

Thursday – 14Nov2019

Thursday – 14Nov2019

Romanian Deadlift (10×10)
-(3 second negatives)
-Off the Rack at knee level and lower to about 4 inches off ground
-Hyper focus on hamstrings and glutes
-Perform a set every 2:00
-Start at 50% of your 1 RM
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Today should not be to failure
“Rope Ranger” (Time)
3 Rounds
20 Alt. DB Snatches (50,35)
60 Double Unders

L3: 120 SU, (35,20)
L2: (20,10)
L1: Russian KBS

After Party
Arm Pump:
4RDS:
-15 Banded Tricep Ext
-20 Plate Curls

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