Monday, November 12, 2018

Warm up:

3 Rounds-

10 Squat Thrusts

10 Kips from Rig

10 Frankensteins in place

200 Meter Row


Strength:

Find your NEW 10RM Back Rack Reverse Lunge


WOD

“The Armistice”

Veterans Day WOD

11 Minute AMRAP:

11 Power Cleans (135/95#)

11 Burpee Over Bar

19 Deadlifts

18 Pull-ups


Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.



Tuesday, November 13, 2018

Roll out/Band/PVC/Lax Ball/2M Bike

Warm up:

2 Rounds-

20 Walking Lunges

100 Single Unders

10 Squat Cleans w/ Med Ball

10 Strict Press w/ Med Ball

*Set up for the WOD.

WOD

35 Minute AMRAP:

10 OH Forward Lunges (95/65#)

50 Double Unders

25 Wall Balls (20/14#)

20/15 Cal on Bike



Wednesday, November 14, 2018

Warm up:

2 Rounds-

*Grab a light KB.

5 Strict Press w/ KB (e/ side)

5 Goblet Squats

5 Single Arm KB Rows (e/ side)

10 Russian KB Swings

10 KB SDL

One Full Jog around the perimeter of the gym.


2 WODs!

2 Scores!


WOD 1:

“Tabata”

20 Sec On/10 Sec Rest

5 Rounds, 10 Minutes-

Strict Press (45/33#)

Back Squat (45/33#)

Ring Rows

Slam Balls (40/25#)


~5 Minutes to Set-up for Next WOD~


WOD #2:

For Time:

200 Meter KB Front Rack Carry (53/35#)(2 KBs)

75 KB SDLHP

50 KB Snatch

75 KBS

200 Meter KB Front Rack Carry



Thursday, November 15, 2018

Warm up:

*Grab a BB.

8 Minute AMRAP-

5 Jumping Air Squats

5 Toe to Rig

5 BB Straight Leg Snatch Grip RDLs

https://www.youtube.com/watch?v=klloS7IX56k

5 Snatch Grip Pulls (shrugs)

5 Snatch Grip High Pulls

5 Muscle Snatch


Strength:

You Pick!

Clean or Snatch

12 Minute EMOM:

Minutes 1-4 @ 60-70%: 3 Reps e/ Minute

Minutes 5-8 @ 70-80%: 2 Reps e/ Minute

Minutes 9-12 @ 80-90%: 1 Rep e/ Minute


WOD

10 Minute AMRAP:

6 Pistol Squats

8 D Ball Over the Shoulder (40/25#)(We got more 40#ers!!!)

10 Sit-ups

100 Meter Sprint



Friday, November 16, 2018

Warm up:

5 Cal on Bike

5 Push-ups

10 Cal on Bike

10 PVC Pipe Pass Throughs

15 Cal on Bike

15 Leg Raises (lay flat on floor, hands under butt, just raise legs)


Strength:

5x5

Strict Chin-ups

Triangle Push-ups


WOD
6 RFT:

9 Burpees

9 Box Jumps (24/20”)

9 Pull-ups

9 Power Snatches (75/55#)

9 T2B



Saturday, November 17, 2018

Foam Roll/Band/PVC/Lax Ball

2 Minutes on Bike or Rower


Movement Review and Set up for WOD


For Time:

30 Clean and Jerks (135/95#)

1 Mile Row

10 Rope Climbs

1 Mile Run

100 Reverse Burpees