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Every 3:00 x 15:00 (5 Sets) 5 Deficit Deadlifts (Stand on 45# Plate) 8 DB Glute Bridges @ 11x2 (DB On Hips) 10/8 Calorie Bike Sprint (Both Bikes) *Building each set* WOD 3 Rounds for time (16:00 cap) 30 Med Ball Squat Cleans (20/14#) 20 Pull-ups (C=C2B) 100 Double Unders Post results to the whiteboard.
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"Back In Business"
Main Tools: Row & Burpee _____________________________ Every 15 Minutes x 3 Sets Row Burpees Plate G2OH Burpees Row *with a partner - partition as desired Sweat-Fest Saturdays!
Teams Of 2 On a 40:00 running clock 4 Rounds 40 Russian KB Swings (70/53#) 20 Strict Dips Directly Into... 4 Rounds 40 OHS (75/55#) 30 Hang Power Snatch (75/55#) 20 Strict HSPU Directly Into... Establish a 2RM Hang Snatch in the time remaining Partition all reps as desired "Shake Off The Tryptophan"
Main Tools: Jump Rope & Dumbbells _____________________________ 8 Minutes - Tabata Style Battle Ropes Bench Overs DBall Slams Double KB Front Rack March REST 2 MINUTES 8 Minutes - Tabata Style Jump Rope DB Bench Press DBall Slams Double KB Deadlift After Party EMOM x 12 Minutes (30/30) Minute 1 = Hanging Knee Raises Minute 2 = Battle Ropes Minute 3 = Plank on DBall EMOM X 20
Minute 1: 20 Sit-ups Minute 2: 12/9 Calorie Bike Minute 3: 40s Side Plank (20/20) Minute 4: 10-15 Slam Balls (30/20#) EMOM X 20 Minute 1: 20 Alternating DB Hammer Curls (10/Arm) Minute 2: 25 Banded Tricep Push-Downs Minute 3: 1:00 Paloff Hold (30/30) Minute 4: Rest Post results to the whiteboard. Turkey Turkey WOD
AMRAP 10 5 Sandbag cleans (100/70#)(150/100#) 10 Burpees *Rest 2:00* AMRAP 10 10 Box Jump Overs (24/20”) 10 Toes To Bar *Rest 2:00* AMRAP 10 10 DB Thrusters (35/25#)(50/35#) 10/8 Calorie Ski-Erg Post # of rounds to the whiteboard! Happy Thanksgiving Everyone! "Turkey Time"
Main Tools: Ski & Kettlebell & Torpedo _____________________________ AMRAP 40 Ski KBS Abmat Sit Ups Ski Air Squats Tuck Ups Ski 1-Arm Torpedo Snatch Hollow Rocks Ski 1-Arm Torpedo Push Press Penguins "Let's Go HAM"
Main Tools: Bike & Dumbbells & Boxes _____________________________ Every 4 Minutes x 5 Sets Bike REST 2 MINUTES Every 5 Minutes x 4 Sets DB Devils Press Push Ups Box Step Ups Strength
5 Sets (15:00) 12 KB Bulgarian Split Squats @ 30x0 (6/Leg) + 45s Double KB front rack wall sit *Rest 1:30 Between Sets. Stay across at same weight.* WOD Time Trial 2,000m Row Post results to the whiteboard. "Mashed Potatoes"
Main Tools: Medicine Ball & Burpees _____________________________ EMOM x 35 Minutes (40/20) Minute 1 = Wall Balls Minute 2 = Rope Rows Minute 3 = Reverse Lunges Minute 4 = Burpees Minute 5 = X-Band Walks Minute 6 = Lateral Hops Over DB Minute 7 = Ring Rows Strength
3 Sets 0:00-12:00 10 Close Grip Bench Press + 5 Strict Pull-ups *Building to a Heavy Set, Rest 2:00 Between Sets* 12:00-15:00 1 set of max reps -> Close grip bench press @ 50% of 10RM *This is to be performed after your last 2:00 Rest* WOD Teams Of 2! 12 Rounds: (20:00 CAP) 200m Run (300ft Shuttle run if too cold) 10 Push-ups 10 Pull-ups (C=C2B) *Alternate full rounds* Shuttle Run 25ft Out + 25ft Back + 50ft Out + 50ft Back x 2 Rounds Post results to the whiteboard. "Green Bean Casserole"
Main Tools: Row & Torpedo _____________________________ AMRAP 20 Row Torpedo Plank Pull Throughs Seated Torpedo Press Row Toes to Torpedo SA SL V-Ups Row Torpedo Bear Crawl Pull Ring Mountain Climbers After Party AMRAP 13 Rower Tuck Ups Torpedo Bicep Curls Calorie Row (or Run) Torpedo Skull Crushers Strength
Back Squat (15:00 Block) 5x5 @ 30x1 Tempo *Rest 2:00 Between Sets* WOD AMRAP 10 40 Double Unders 20 Air Squats 10 Sumo Deadlift Highpulls (95/65#) Week of Thanksgiving! Weekly Movement Forecast M- Tempo Back Squats T- Close grip bench press + Team of 2 WOD (Shuttle runs + Push/Pull) W- Bulgarian Split Squats + Wall Sits / Time Trial Surprise TH- Turkey Turkey WOD F- EMOM SweatFest Post Holiday Special TEMPO BACK SQUATS Rolling into a new cycle here with tempo squats, the focus of this cycle will be on the descent of the squat. We will build strength through this cycle but also learn how to engage the midline and keep the body solid as we pass through below parallel before driving to stance. CLOSE GRIP BENCH + STRICT PULL-UPS Little pump cycle! Working our way back into some bench press for this one, and we are prescribing a close grip. Close grip should allow for a better transfer over to movements like push-ups. Supplementing the bench will be our continued strict work with pull-ups. Remember to keep trying a more challenging scale on these, you’ll never know what your capable of until you try. BULGARIAN SPLIT SQUAT + WALL SIT This cycle should be fun! Mixing things up getting after single leg work and static holds. Kettlebells will be the primary piece of equipment used, and we hope to see a great transfer of strength over to the squats once we complete our time with this cycle. TURKEY DAY Gobble gobble! For our WOD this year we will be completing 3 x 10 minute AMRAPS. Come in and get a fun, sweaty, and safe WOD before the face stuffing begins POST TURKEY DAY Well, we all know what this day feels like. This day will consist of a couple of EMOMs, and the goal is just to move! Come in and get a little sweat, and try to forget about all the crap you put into your system the day before. "Cinque Terre"
Main Tools: Boxes & Bikes & Dumbbells _____________________________ AMRAP 28 - with a partner Box Jumps Abmat Sit Ups 1-Arm Alt. DB Snatches Calorie Bike Erg After Party AMRAP 12 - solo DB Zottman Curls Double KB Front Rack March DB Skull Crushers Double KB Farmers Carry Hold Sweat-Fest Saturdays!
Teams Of 3 AMRAP 15 “WATERFALL" 200/150m Ski-Erg or Row 20 Sandbag Reverse Lunges (30#...10/Leg) 2 Rope Climbs *Sandbag in back rack position* *REST 3:00* AMRAP 15 “WATERFALL” 200m Run or 400/300m Bike-Erg or 12/9 Cal Echo 20 Sandbag Thrusters (30#) 2 Rope Climbs *For these two waterfall workouts each athlete will begin at 1 movement and begin regular rotation from there* Post results to the whiteboard. |
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