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11/17/2017

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*Note: We are having a bowling night tonight.  Meet at the bowling alley at 7 pm for Rock and Bowl.  Be there or be square!

Warm Up: 

10 min:

  • 8 EAD/side
  • 5 x 1 Arm Thruster + Overhead Carry
  • 10 Defranco Cuban Press + 10 Rear Delt Raises
  • 90 sec Rolling Plank (Starfish Side planks + Hollow)

Strength: 

  • Front Squat
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • Press
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • Ring Rows 3×12

Stamina: 

  • Goblet Squat 3×12-15
  • DB 1 Arm Press 3×12-15/arm
  • Ring Rows 3×12-15

Conditioning: 

Partner WOD – 10 min AMRAP:

  • 3 Bar Muscle Ups/Chest to Bar Pull Ups
  • 6 Thrusters
  • 9 Cal Row/Bike/Ski

11/16/2017

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Obstacle Course

  • Agility Ladder
  • Get Over 5 Boxes in a row
  • Sandbag over Pull Up Bar  – 3 Sandbags progressively heavier
  • Rope Climb
  • Zig Zag Jumps plate to plate
  • Push Sled
  • 3 Corn Hole shots

W.O.D.

20 min for Quality:

  • 1 Arm Farmer Carry
  • 30-60 sec Chin Over Bar Hold
  • 30-60 sec Hollow Hold
  • 15 Hip Extensions
  • Rope Pull
  • 2 Turkish Get Ups/side
  • 30 sec Ring Support

11/15/2017

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Warm Up: 

10 min:

  • 8 Single Leg RDL/Leg
  • 10 Powell Raise/arm
  • 5 Deficit Push Ups w/ 5 sec Pause
  • 8 Split Squat Rock Backs/side

Strength:

  • Deadlift
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • Bench
    • x5 @RPE 7.5
    • x3 @RPE 8.5
    • x1 @RPE 9.5
  • Strict Pull Ups 3 x Max Reps @30X3

Stamina: 

  • RDL 3×12-15
  • DB Bench 3×12-15
  • Strict Pull Ups 3 x Max Reps @30X3

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 25 ft. DB Front Rack Walking Lunge
  • 8 Burpees
  • 25 ft. DB Front Rack Walking Lunge
  • 16 Alternating DB Snatch

11/13/2017

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Warm Up: 

10 min:

  • 5 Sandbag Bear Hug Squats + Carry
  • 60 sec Supinated Bar Hang
  • 20 Band Pull Aparts
  • Tricep Openers

Strength:

  • Back Squat
    • x5 @RPE 7.5
    • x5 @RPE 8.5
    • x5 @RPE 9.5
  • DB Push Press 3×6-8 @40X1
  • Supinated Bent Over Row 3×12

Stamina: 

  • Back Squat 3×12-15
  • DB Strict Press 3×12-15
  • Supinated Bent Over Row 3×12-15

Conditioning: 

Baseline

For Time:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push ups
  • 10 Pull Ups

If you have a sub 4 minute Baseline, you can do Baseline +

  • 500m Row
  • 40 Wall Balls
  • 30 KBS
  • 20 Ring Dips
  • 10 Chest to Bar Pull Ups

11/10/2017

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Warm Up: 

10 min:

  • 8 EAD/side
  • Band Series
  • 5 Goblet squats + Monster Walk
  • 60 sec Supinated Bar Hang

Strength: 

  • Front Squat 3×3 / Goblet squat 3×12-15
  • Strict Press 3×3 / 1/2 Kneeling Landmine Press x 10/side
  • Chinese Rows 3×12

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 3 Power Cleans
  • 6 Front Rack Reverse Lunges
  • 9 Deadlifts
  • 30 Double Unders

*Partners switch after each round

11/8/2017

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Warm Up: 

10 min:

  • 7 Way Hips
  • 5 x 1 Arm Press + Overhead Carry
  • 10 Band External Rotations/side + 20 Band Pull Aparts
  • 20 Shotguns/V-ups

Strength:

  • Deadlift 3×3 / KB Deadlift 3×12-15
  • Bench 3×3 / DB Bench 3×12-15
  • Ring Rows 3×12

Conditioning: 

3RFT:

  • 21 Alternating DB Snatch
  • 15 Hand Release Push Ups
  • 9 Toes to Bar