11-30-18

Warm Up: – EMOM 9

1: DU/SU

2: burpee pullups

3: plate G2OH + OH lunges

—– barbell warmup —–

WOD: – AMRAP 22

Buy In: 300 DU / 600 SU

2 rounds Cindy

1 round DT

11-29-18

Warm Up: – AMRAC 8

10 PVC pass throughs

10 alt. box step ups

10 kip swings

10 sec HS hold —> hold to descent

10 alt leg candlesticks

— Barbell warmup & load —

WOD: – 3 rounds for time (15 min cap)

3 hang power snatch @ 155/105

6 strict HSPU

9 box jumps @ 30/24

12 T2B

15 cal bike or row

Accessory: – 2 x 15 Banded face pulls

2 x 15 Prone pvc ROM drill

11-28-18

Warm Up: – AMRAC 5

5 kang squats

5 1&1/4 .back squats

5 inch worms

10 cal bike or row

WOD: – A. Back Squat

5 x 8

B. Bulgarian Split Squats

3 x 10 each leg

Accessory: – 2 min pigeon pose R/L

10 min bike or row (moderate pace)

11-27-18

Warm Up: – AMRAC 7

5 jumping squats

5 T2B

10 sec HS hold

10 mtn climbers

15 cal bike/row

— Barbell warmup —

WOD: – AMRAP 10

10 squat cleans @ 95/65

10 C2B pullups

Accessory: – 3 rounds NFT

15 kneeling leg extensions

UB GHD hip extensions NTE 20

30 banded pull aparts

11-26-18

Warm Up: – EMOM 9

1: 45 sec rowing

2: AMRAC burpees

3: Alt Each Round:

Duck walk OR Balance squat

Lunges + Air squat

Bear crawl

WOD: – For Time:

Run 1 mile

75 air squats

Row 800m

25 pullups

Bike 1 mile

25 burpees

Row 800m

75 situps

Run 1 mile

Cool Down: – 3 rounds NFT

NTE 20 UB hip extensions

30 banded pull aparts

11-20-18

Warm Up: – Spend 8 min warming up to WOD movements

WOD: – “Turkey Day Massacre”

In teams of 3, which will be picked out of a hat, you will have 40 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements:

20 sit ups = 5pts

1 rope climb = 5pts

10 pull ups = 5pts

20 push ups= 5pts

20 dips (ring or matador) = 10pts

50 air squats = 10pts

25 box jumps = 10 pts

15 HSPU = 15 pts

5 muscle ups = 15pts

5 wall climbs = 15pts

25ft HS walk = 15pts

————————————

Cardio Component

800m weighted run (15/10) = 10pts

1000m row = 10pts

1.5 mile bike = 10pts

————————————

Barbell / Weighted movements 

(96/65) = 1pt per rep

This can be anything- power clean, snatch, sdhp, deadlift, front squat, back squat, push press, jerk, etc.

20 kb swings (53/35) = 10pts

10 turkish get-ups (44/26) = 15pts

12 d-ball over the shoulder @ 90/50 = 10 pts

————————————

* Team member 1 will be completing a cardio component

* Team member 2 will be completing AMRAP barbell movements

* Team member 3 will be completing AMRAP gymnastics movements

**Once team member 1 returns from the run/row, the team will rotate responsibilities**

It is the teams responsibility to keep track of all the point totals/reps.  All reps for each movement must be done completely and properly in order for the points to count.

11-19-18

Warm Up: – AMRAC 7

3 inch worms

6 muscle cleans

9 cal row

50ft. Lunge + lunge + squat

—– Barbell warmup —–

WOD: – Partner and complete

0:00 – 4:00  Cal Bike OR Row

4:00 – 7:00  Find a 1RM hang clean

7:00 – 10:00 Max rep FS w/ hang clean 1RM

10:00 – 13:00 Max rep deadlift w/same weight

Cool Down: – 3 min freestyle jump rope

 

11-17-18

Warm Up: – 3 rounds in 8 min

8 hanging hip touches

10 sec HS hold

10 jumping lunges

8 ring rows

—– Barbell warmup —–

WOD: – For Time

1, 2, 3 , to 10

Clean & Jerk @ 155/105

Complete 1 round of Cindy between each set

Cool Down: – Coachs choice

11-16-18

Warm Up: – AMRAC 8

5 S/L deadlifts R/L @ 25/15

5 devils press @ 25/15

5 roll to Vsit

10 db floor press @ 25/15

WOD: – 4 rounds for time:

10 dball OTS @ 90/50

15 GHD situps

20 floor press @ 135/75

Cool Down: – 90 sec banded lat stretch R/L

90 sec couch stretch R/L

11-15-18

Warm Up: – Rev. Tabata Bike/Row/Jump

10 sec HARD / 20 sec EASY

Followed by AMRAC 5

20 high knees

10 burpees

5 TU/DU

WOD: – Partner & complete For Time

50 – 40 – 30 – 20 – 10

Bike Cal or Row Calories

  • 1 partner works, 1 rests. Complete a full segment then switch.

Accessory: – 3×10-12 Strict T2B