Monday, Oct. 26, 2020

For Time:

  • 10/8/6/4/2 Hang Squat Clean
  • 21/15/9/6/3 Roll Outs
  • 50/40/30/20/10 Double-Unders

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Saturday WOD

30 min AMRAP with a partner, switch as needed, only one working at a time:

50 burpees

50 wall ball

50 sit ups

50 lunges

50 KB swings

Run together 200m

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Friday, Oct. 23, 2020

AMCAP 20 minutes

  • Single Deck per Athlete / Aces = 1, Face Cards = 10, Joker = 1/2 reps on next card
  • Clubs: Unbroken Pull-Ups w/remaining reps in Push-Ups
  • Spades: Unbroken Push-Ups w/remaining reps in Pull-Ups
  • Hearts: Prisoner Get-Ups
  • Diamonds: Good Mornings

Movements

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Thursday, Oct. 22, 2020

AMRAP 16 minutes

  • 1 Dumbbell Burpee Deadlift
  • 1 Dumbbell Push Press
  • 1 Box Jump
  • 200m Run
  • Increase dumbbell movements and box jumps by 1 each round.

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Tuesday, Oct. 20, 2020

4 Rounds:

  • 40 Double-Unders
  • 20 Overhead Lunges w/Plate (L=1, R=2)
  • 10 Sumo Deadlift High-Pull

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Saturday wod

Partner Up:

Run 400m together, then one person working at a time complete:

90 Box jump overs

80 Double unders

70 burpees

60 wall balls

50 frog hops

40 Ground to overhead with a plate

30 calories on rower or bike

20 pull ups

10 wall walks

Run 400m together, then repeat the ladder back up to 90 . . . 🙂

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Friday, Oct. 16, 2020

Three 6 minute AMRAPS for max reps. Rest 2 minutes between each. Three rounds of Rock/Paper/Scissors to determine the movement/rep counts.

  AMRAP  AMRAP  AMRAP 
Max Rep /Minute Movement 1  Movement 2 Movement 3
0 # Movement 2 # Movement 3 # Movement 1 
1 # Movement 3 # Movement 1  # Movement 2
2 # Movement 2 # Movement 3 # Movement 1 
3 # Movement 3 # Movement 1  # Movement 2
4 # Movement 2 # Movement 3 # Movement 1 
5 # Movement 3 # Movement 1  # Movement 2

 

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Thursday, Oct. 15, 2020

For Time:

Lift a total of 12000lbs./18000lbs.

  • Using a single weight.
  • Any combination of lifts.
  • Every 3 minutes perform 10 Barbell Roll-Outs.

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