Monday | 11.11.19

WOD:

"Carse"

21-18-15-12-9-6-3

squat clean (95/65)

Double-unders

deadlifts (185/125)

box jump (24/20)

Begin each round with a 50-meter bear crawl

Barbell Cycling

10 Rds

Every 2min

Perform 2 Clean & Jerks

Working up to heavy

Strength

A. 5x10 Strict Pullup or C2B

B. 5x10 Strict Ring Dip

Tuesday | 11.5.19

WOD:

Eight rounds for max reps of:

Muscle-ups, 20 seconds

Rest 20 seconds

Overhead Squats (95/65), 20 seconds

Rest 20 seconds

Strength

2-Pause Snatch

1in & above knee

10 Rds @ 90sec

then,

10min EMOM Full Snatch @ 80-85%

Conditioning

7rds

Row For Calories

1min on/ 1min off

30 Cal Row

Wednesday | 10.29.19

WOD:

“Can’t Hurt Me”

10 rounds

Every minute on minute complete:

5 Strict Pull Ups

10 Push Ups

Then, no rest

400m Kettlebell Farmer Carry (70/53) each hand

50 Box Jumps (24/20)

1 mile run

For time

Conditioning

Death By Cal Bike

Starting @ 3 Cal

Strength

7x3 Front Squat

Every 90 sec

Monday | 10.28.19

Strength:

5 rounds every 2:30 minutes complete:

3 Bench Press (Go for a max today)

WOD:

Complete as many rounds as possible in 12 minutes of:

15 foot Rope climb, 1 ascent

15 Push-ups

Conditioning

Death by Calorie Row

Starting @ 5 Cal on 1st min.

Saturday | 10.26.19

Weightlifting

Work up to 80% Snatch (10 reps min)

Work up to 80% CJ (10 reps min)

15min to Establish 1RM Split Jerk

WOD:

For time:

Run 400 meters

21 Thruster (95/65)

21 Chest to Bar Pull-ups

Run 400 meters

15 Thruster (95/65)

15 Chest to Bar Pull-ups

Run 400 meters

9 Thruster (95/65)

9 Chest to Bar Pull-ups

Monday | 10.20.19

WOD:

"J.J."

For time:

1-2-3-4-5-6-7-8-9-10

Squat clean (185/125)

10-9-8-7-6-5-4-3-2-1

Parallette handstand push-ups

BB Cycling

20min to work up to max for the day

2 Clean + Jerk

WOD 2

Cal Row

10-20-30-40-50

rest (sec) 30-60-90-120

Do not pace!

Wednesday | 10.16.19

WOD A

50 Devils Press (50/35)

50 Burpees

For Time

WOD B

30-25-20-15-10

UB Wall Ball

10-15-20-25-30

Cal Row

Ex: 30 Wallball, 10 Cal Row, 25 Wallball, 15 Cal etc

BB Cycling

Snatch Pull + Snatch + Hang Snatch + OHS

Every 1:15

for 7 rds

Tuesday | 10.15.19

WOD:

“I don’t like that one”

15 Kipping Chest to bar Pull Ups

9 Butterfly Chest to bar Pull Ups

15 Kipping Chest to bar Pull Ups

9 Butterfly Chest to bar Pull Ups

12 Power Clean (115/75)

9 Hang Squat Clean (115/75)

12 Power Clean (115/75)

9 Hang Squat Clean(115/75)

100 Single Unders

50 Double Unders

100 Single Unders

50 Double Unders

Weightlifting

Every 2min for 10Rds

1 Clean + 3 Front Squat + 1 Jerk

3x20 Reverse Hyper

Light Weight

Saturday | 10.12.19

No official Competitors class today. Will be doing 20.1 between 11a & 12p

Weightlifting 10am

15min EMOM

Pause Clean + Jerk

80% or higher

Every 2min for 20min

3 Front Squat

Strength

10x50m UB Sled Drag (BW x1.5)

10x3 Weighted Pullup

10x3 Weighted Ring Dip

Alternating

WOD:

Complete 5 rounds for time:

Run 400 meters

50 Squats

Row 500 meters

Wednesday | 10.8.19

WOD

100 DU

60/42 Cal Bike

100 DU

For Time

Skills and Drills

A)5x10 Tempo Hip Ext (pause at bottom)

Perform 30’ HS Walk between ea. set.

B) 20-30min to work on DB movements(50/35):

Touch N Go Snatch

Hang Clean & Jerk

OH Lunge

Box Step-up

Etc.

Tuesday | 10.7.19

WOD

"Lynne"

Five rounds for max reps of:

Body weight bench press

Strict Pull-ups

Barbell Cycling

10min EMOM

3 Snatch

Starting at 70%

WOD 2

Please do on outside rig if class is going on.

30 T2B

30 Burpee BJO

20 T2b

20 Burpee BJO

for time