Monday, Nov. 30, 2020

6 Rounds of 3 reps:

  • Bench Press
  • Increase weight each round

Between each round alternate doing:

  • Row 3/5 calories on each damper setting.
  • 15 Toes-to-Bar

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Saturday Wod

Partner up:

AMRAP 31 min (“Gary Purdham”)

31 X Burpees

Double unders

Deadlifts 65/95

Push ups

Box jumps 24″

Hang power cleans 65/95

air squats

KB swings

S 2 O 65/95

Abmat sit ups

cal row

wall ball

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Wednesday, Nov. 25, 2020

Weight Vest Wednesday

Depending on class size.

Partner-Up

AMRAP 20 minutes

Athlete A: Row 500m

Athlete B: AMRAP “Cindy”

      • 5 Pull-Ups
      • 10 Push-Ups
      • 15 Squats

Switch every 500 meters. One partner needs to be wearing a vest, but can switch at each 500m increment.

Team Score = Total Calories + Total Reps

OR

Each athlete will take a turn rowing 500m (w/o vest) while the remaining athletes complete AMRAP “Cindy” (w/vest).

Athlete Score = Total Calories + Total Reps

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Tuesday, Nov. 24, 2020

There will only be a 9:00AM class tomorrow.

3 Rounds:

  • 200m Run or 25 Double-Unders
  • 7 GHD Sit-Ups
  • 7 Shoulder-to-Overhead

3 Rounds:

  • 200m Run or 25 Double-Unders
  • 5 GHD Sit-Ups
  • 5 Shoulder-to-Overhead

3 Rounds:

  • 200m Run or 25 Double-Unders
  • 3 GHD Sit-Ups
  • 3 Shoulder-to-Overhead

Shoulder-to-Overhead can be barbell or dumbbells. Increase weight each 3 round section.

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Monday, Nov. 23, 2020

6 sets:

  • 1 Power Clean
  • 2 Hang Squat Clean
  • 3 Front Squat
  • Increase weight each set.

Between sets:

  • 3 Wall Walk
  • 9 Knees-to-Elbows
  • 15 Hip Extensions

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Saturday wod

Athletes will choose an exercise for each number/face card in the card deck.

Then share the deck and complete as quickly as possible! 🙂

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Friday, Nov. 20, 2020

3 Rounds:

  • Max Rep Hang Power Snatch in 60 seconds.
  • Subtract number of reps from 60 and perform the remainder using any combination of the following movements:
    • Ring Dips
    • Pull-Ups
    • Good Mornings
    • Barbell Roll Outs

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Thursday, Nov. 19, 2020

6 Rounds:

  • 3 Dumbbell Squat (Front Rack) directly into 6 Goblet Squat with single dumbbell or 6 Lunge Steps (Dumbbells at side; L=1, R=2)
  • Increase weight every round
  • Between each round:
    • 12 Calorie Row
    • 6 Prisoner Get-Ups

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Tuesday, Nov. 17, 2020

Every 3 minutes for 18 minutes:

  • 10 Kettlebell Swings (Heavy) 
  • 8 Box Jump Burpees
  • 6 Strict Toes-to-Bar

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