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Tuesday, Oct. 26, 2021

AMRAP 20 minutes

  • 300m Row
  • 3 Overhead Lift of athlete choice @ ~80%
  • 200m Farmers Walk
  • 2 Kick-Ups to Handstand
  • 100 Jumping Jacks
  • 1 Wall Walk

 

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Monday, Oct. 25, 2021

EMOTM 12 minutes

  • Odd: 3 Squat @ ~60% 
  • Even: 5 Squat of less complexity @ same weight or 25 air squats.

Then

3 Rounds:

  • 10 Sumo Deadlift High-Pull w/KB
  • 15 Wallball Sit-Ups
  • 25 Double-Unders

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Monday, Oct. 11, 2021

5 Individually timed sets:

  • 10 Thruster using 40-50% of last weeks 1RM.
  • Rest one minute between sets.

Then:

3 Rounds:

  • 15 calorie Row
  • 12 Kettlebell Swings
  • 9 Ring Dips

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Monday, Oct. 4, 2021

EMOTM 8 minutes

  • 3 Squat or Deadlift. Increase weight each set to finish ~80% from previous weeks 1 RM.

Then

4 Rounds:

  • 8 Toes-to-Bar
  • 16 Dumbbell Lunge Steps (L=1, R=2)
  • 32 Double-Unders

 

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Saturday wod

Partner 1 works on squats and push ups while partner 2 runs 200m, switch until both exercises are complete then move to next couplet. . .

50-40-30-20-10 Air Squats

45-35-25-15-5 Push-Ups

40-32-24-16-8 alternating Dumbbell Snatches

36-28-20-12-4 DB bench press

30-24-18-12-6 Box Jumps

27-21-15-9-3 Pull-Ups

20-16-12-8-4 Burpee

Hang Squat Clean

18-14-10-6-2 bear crawl with dumbells from hsc (each movement of dumbell=1 rep)

10-8-6-4-2 Handstand Push-Ups

9-7-5-3-1 Pistols (L=1,R=1)

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Tuesday, Sept. 21, 2021

4 Individually timed sets:

  • 10 Squat using 50-60% of last weeks 1RM.
  • Rest one minute between sets.

Then:

3 Rounds:

  • 15 Calorie Row
  • 12 Wallball Sit-Ups
  • 9 Burpees.

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Saturday wod

Card game:

Hearts: OH dumb bell sit ups

Spades: BP

Clubs: row for calories

Diamonds: Slam ball

Red: leap frog 400m run

Black: 10 wall walks

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Monday, Sept. 13, 2021

15 minutes:

  • Work up to a heavy single using weighted squat of choice.

Then:

4 Rounds:

  • 25 Double-Unders
  • 15 GHD Sit-Ups
  • 10 Good Mornings

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