Workout of the Day (WOD)
November 26, 2018
Warm-up
Slow Lunge Down/Back with hip flexor stretch each step
Glute Activation Down/back
Clam Shell x 20 each leg
Leg Swings x 10 Each Leg
Goblet Squat x 15
Mobility
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Banded Ankle Mobility
Back Squat Week 6 (Final week of this cycle)
1 rep @50, 65, 75, 85, 92.5, 97 and 102%
*If you need to do any sets in between to make smaller jumps, please do so.
30-20-10:
Kettlebell Swings 53/35
Thrusters 75/55
Lite Class
1 Mile Run then
10 Burpees
10 Pull-ups
Down to 1 by 1
Then
10 Thrusters
10 KBS
Down to 1 by 1
November 23, 2018
Warm-up
Lunge Down/Back with :03 Hold per side to stretch hip flexors
Leg Swings x 20 each way
Scorpions x 10 each side
Accumulate 2:00 Hanging sup or pro
10:00 Coach Led Foam Roll
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Lite Class
25:00 AMRAP of
12 Box Jumps or 12 step ups each leg
12 Lateral Lunges each way
12 Deadlifts
12 V-ups
200m run
November 22, 2018
Happy Thanksgiving!
Warm-up
3 Rounds of
10 Goblet Squats
10 Spidermans
10 1 Arm KBS
10 1 Arm Push Press
Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups
November 21, 2018
Warm-up
3 Rounds
:30 Handstand Hold
Ski 150m
10 Pass Throughs
10 OHS
Mobility
5:00 Lacrosse Ball
Focus on elbows, biceps and traps
Snatch Barbell Warm-up
Warm-up to 60% of your 1RM Snatch then
EMOM 6:00 Ladder
1 Squat Snatch
1 OTB Burpee
* increase by 1 rep for each movement every minute
Conditioning
EMOM for 16 Minutes (alternating movements every minute)
50 Double Unders
15/12 calorie ski
8 S2OH 135/95
2 Legless Rope Climbs
Rotate through movements on the minute.
Lite Class
4 rounds of
:45 on/:15 off
Double Unders
Squat Cleans
Handstand Hold/Plank Hold
5 Sprints
Wall Sit
Push-ups
Flutter Kicks
5 Sprints
November 20, 2018
Warm-up
800m run
then
2:00 pigeon, 2:00 couch, 2:00 banded lat Stretch per side
Gymnastics Prep
10 Y, T, W from the ground
:30 Supinated Hang
:30 Pronated Hang
10 Kip Swings
10 Hanging Knee Raises
3 - 10:00 Efforts with 2:00 rest in between
1. 10:00 Bike Test (Record total calories and average RPM. We will use these numbers for the next several weeks)
2. KBS 70/53 and T2B Ladder (1/1, 2/2...)
3. :30ME Ski/:30 Rest
Lite Class
1 mile run then
27-21-15-9-3
T2B
Kettlebell Swings
Lunge Jumps
Core Work Finisher
November 19, 2018
Warm-up
3 Rounds of
Row 500m
10 Strict Pull-ups
10 Power Cleans
Back Squat Prep
Glute Activation x 1:00 per side
Clam Shell x 20 per side
Back Squat
Week 5
2 Reps at 65/70/80/85/90/95%
*Complete 3 Rounds of 20 Band Pull Aparts/External Rotation in between sets
Conditioning
4 Rounds:
8 Power Cleans 185/125
24/20 Calorie Row
Lite Class
5 rounds of
8 Power Cleans
12 Back Squats
16 Burpees
24 Cal row
30 Sit-ups
November 16, 2018
Warm-up
400m run
Scorpions x 10 each side
Thoracic Rotation x 10 each side
Foam Roll
Upper Back
Quads
Hamstrings
For Time
1 Mile Run
30-20-10
Pull-ups
Deadlifts (135/95, 185/125, 225/155)
1 Mile Run
Lite Class
Class Warm-up and Class WOD
November 15, 2018
Warm-up
Coach’s Choice
We will go in heats so treat this like an “Open” Saturday where you have to get yourself ready and warm!
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Lite Class
Coach’s Warm-up then
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dumbbell squats
Bar-facing burpees
November 14, 2018
Warm-up
Air Squats x 20
Burpees x 15
Spidermans x 10 each leg
PVC Pass Throughs x 10
PVC OHS x 10
Duck Walk x 10 feet with PVC OH forward and backwards
Snatch Barbell Warm-up
On the 0:00 – 10 Power Snatches (115/80)
On the 2:00 – 8 Power Snatches (135/95)
On the 4:00 – 6 Power Snatches (165/115)
On the 6:00 – 4 Power Snatches (185/135)
On the 8:00 – 2 Power Snatches (205/145)
For Time:
500m Ski
40 KBS
30 HSPU
200m Odd Object Run (AHAP)
10 Cal Bike Sprint
Lite Class
Class Warm-up
2 Rounds of
1000m Row
500m Ski
40 KBS
30 Push-ups
200m Run
10 Cal Bike Sprint
November 13, 2018
Warm-up
Slow Lunge Down/Back with Hip Flexor Stretch
Glute Activation Down/Back
Leg Swings x 10 each leg
Goblet Squat x 20
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Back Squat - Week 4
2 reps @ 55% / 65% / 75% / 85% / 85% / 90%
Interval Training
2 Rounds of
2:00 ME/1:00 Rest
Bike (Cals)
Double Unders (reps)
Row (Cals)
Lite Class
Class Warm-up
50-40-30-20-10
Double Unders
Wall Ball
Rest 2:00
50-40-30-20-10
Double Unders
DB Snatches (25, 20, 15, 10, 5 each arm)
Rest 2:00
25 Cal Bike Sprint