WOD Archive for November 2018
November 30, 2018
Warm-up
Gymnastics Warm-up
2:00 Banded Lat Stretch per side
1:00 Door Jamb Stretch per side
Volume Work
20:00 alternating between the following:
Even minutes: 5 Strict C2B Pull-ups
Odd Minutes: 5 HSPU (Strict if possible)
Partner WOD
50 Partner Med Ball Sit-ups
100 Wall Ball 20/14
150 Cal Ski Erg
100 Wall Ball
50 Partner Med Ball Sit-ups
Lite Class
Class warmup and WOD
November 29, 2018
Warm-up
3 Rounds of
200m Run
5 Front Squats
5 Push Presses
5 Thrusters
Barbell Prep
20 Band Pull Aparts
20 Band Rows in Squat Position on the rig
Banded Front Rack Stretch
Barbell Work (3x 135/95, 165/115, 195/135)
Every :45 complete
3 Power Cleans
3 Squat Cleans
3 S2OH
3 Thrusters
2-4-6-8-10 Thrusters 115/75
*200m run before every set of Thrusters
Lite Class
Class Warm-up then
200 Meter Run before every set of Thrusters
2-4-6-8-10-10-8-6-4-2
November 28, 2018
Warm-up
5:00 Foam Roll then
10 Pass Throughs
10 PVC OHS
Barbell Warm-up
Muscle Snatch x 5
OHS x 5
Hold in bottom of OHS x :30 on last rep
Rest
Power Snatch x 5 (position 1)
OHS x 5
Hold in bottom of OHS x :30 on last rep
Rest
Squat Snatch x 5 (position 1)
Hold in bottom of squat snatch x :30 on last rep
EMOM 10
Squat Snatch x 2 starting at 50%. Make small jumps building up to a challenging double (not touch and go)
Conditioning
AMRAP 4:
12 Power Snatches 75/55
8 OHS 75/55
6 Box Jumps 24/20
Rest 1:30
AMRAP 4:
8 Power Snatches 95/65
6 OHS 95/65
4 Box Jumps 24/20
Rest 1:30
AMRAP 4:
4 Power Snatches 115/75
4 OHS 155/75
4 Box Jumps 24/20
Lite Class
Teams of 3
2 Rounds
400 Meter Run (run together)
100 Power Snatches
400 Meter Run (run together)
100 Box Jump Overs
400 Meter Run (run together)
100 Burpees
November 27, 2018
Warm-up
2 Rounds of
15 Cal Bike
15 Burpees
2 Rounds of
10 Spidermans
10 Sit-ups
2 Rounds of
10 Kip Swings
10 Push-ups
WOD explanations and warm-up of all movements
4 6:00 efforts with 2:00 rest in between
On the 1:00 x 6:
40 Double Unders + 1 Rope Climb
On the 1:00 x 6:
15 Burpees
Alternating On the Minute x 6 (3 Rounds each):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 10 T2B
On the 1:00 x 6:
7 Ring Dips
Lite Class
Same as Regular Class
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