WOD DECEMBER 1ST
STRENGTH: 5,5,3,3,1 DEADLIFT
WOD:
4 rounds
15x Hang squat CLEAN (115#)
15x Push-ups
CORE: TABATA PLANK/SITUPS
WOD NOVEMBER 30TH
STRENGTH: 5,5,3,3,1 BENCH PRESS
WOD:
15 MINUTE AMRAP:
10 FRONT RACK KB SPLIT SQUAT (5 ECH LEG) 53/35#
30 DBL UNDERS
10 KB SWINGS 53/35#
30 DBL UNDERS
CORE: 40 HALF MOONS
NOTES: FRONT RACK SPLIT SQUAT IS A SQUAT WITH ONE LEG IN FRONT OF THE OTHER IN A LUNGE POSITION WITH THE KB IN THE FRONT RACK POSITION. THE KB IS ON THE SAME SIDE AS THE LEG THAT IS BEHIND YOU.
WOD November 29th
Strength: Work up to a MAX Overhead Squat
WOD:
7 Rounds for Time of:
7 Deadlifts 205/135
7 Toes To Bar
7 Handstand Pushups
Core: 30 Plate Situps
WOD November 28th
Strength: 5,5,5,3,3,3 Push Press
WOD:
AMRAP of 12 Minutes of:
10 Box Jump Burpees
20 Lunges with overhead plate
100 Meter KB Farmers Walk
Core: 30 Back Extensions
WOD NOVEMBER 27TH
STRENGTH: 5,5,3,3,1 BACK SQUAT
WOD: 3 ROUNDS
10 RING DIPS
10 PLATE BURPEES 45/25#
20 SIT UPS
10 OVERHEAD SQUAT 95/65#
WOD NOVEMBER 26TH
STRENGTH: 5 MIN TO GET MAX WEIGHTED PULL UP
WOD:
3 ROUNDS FOR TIME:
5 SQUAT CLEANS 155/115#
3 WALL CLIMBS
10 BOX JUMPS 24/18″
3 WALL CLIMBS
CORE: 40 HOLLOW ROCKS
WOD November 25th
STRENGTH: 3×5 shoulder press
WOD: Black Friday Burn
25 pull-ups
suicide
50 air squats
suicide
25 kettlebell swings 70/53
suicide
50 toes to bar (ball)
suicide
25 push-ups (game)
suicide
50 lunging steps with 45 lb plate over head
suicide
25 thrusters with the bar
suicide
core: Tabata side planks
WOD November 23rd
WOD:
“GOBBLE GOBBLE”
2 Rounds for Time of
800 Meter Turkey Trot
30 Goblet Squats
30 Pilgrim Sit Ups
CORE: 16 “Turkey” Get ups
WOD November 22nd
Tomorrow 11/23 we will be doing a THANKSGIVING DAY WOD. Sign up and burn off some calories so WE can all gain them back Thurs!
Strength: Build up to Max Thruster
WOD:
3 Rounds for Time of:
60 Feet of Burpee Broad Jumps
15 Overhead Squats 95/65/45
15 Hand Release Pushups
Core: 2×20 Half Moons
November 21st
STRENGTH: 3X8 STIFF LEGGED DEADLIFT
WOD:
ROW 350M
THEN 3 ROUNDS OF:
10 BENCH PRESS 155/95#
15 PULL UPS
END WITH 50 SIT UPS