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Wod

Monday November 18, 2019

‘Lyft’

For time (15 cap)
3 Rounds
400 Meter run
4 Snatches 135/95
8 Overhead squats 135/95

Week Overview

Monday we start with some snatches and overhead squats to kick off the week. Tuesday will be bench press and power cleans intervals.  Wednesday we’ll see some Thrusters and box jumps. Thursday will have a bike and row combo with a 3 minute on/ 3 minute off format. Friday will be a toes to bar, double unders and clean and jerks ascending in weight.  Saturday will have some burpee and wall ball action!

***Reminder the Holiday party is Saturday at 7pm!!**

Sunday November 17, 2019

New Schedule for Sunday

9-11am Open gym
9am Mobility Class

 

General Warm up

Run or Row 2-3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Saturday November 16, 2019

‘Partner Helen’

For time (18 cap)
3 rounds of
400 Meter run with partner
42 Kettlebell swings partner holds single KB in front rack 53/35
24 Pull ups partner hangs from pull up bar
*Split reps anyway.

 

Sunday schedule 

9-11am Open gym
9am Mobility Clas

Friday November 15, 2019

‘Pistolas’

AMRAP 14
50/35 Calorie bike
40 Dumbbell snatches 50/35 (alt. arms each rep)
30 Toes to bar
20 Pistols
10 Dumbbell squat snatches 50/35 (alt. arms each rep)

Thursday November 14, 2019

‘Tri- Mile’

10 Minutes of
Bike for distance
Rest 2 minutes

10 Minutes of
Rowing for distance
Rest 2 Minutes 

For time
1 Mile run

Wednesday November 13, 2019

‘The Muscle’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie row
5 Jerks 185/125
Max effort Bar muscle ups I.R.T.

Tuesday November 12, 2019

Weightlifting

Squat clean
Heavy double (dropping the bar between reps)

‘An arm and a leg’

AMRAP 10
3,6,9,12..ect
Squat cleans 135/95
Handstand push ups

Monday November 11, 2019

‘Ralph’

For time (30 cap)
4 rounds of
8 Deadlifts 250/175
16 Burpees
3 Rope climbs 15′
600 meter run

Week Overview

Veteran’s day kicks off with a Hero workout.  Tuesday is squat cleans for strength and a short couplet of Squat cleans and handstand push ups.  Wednesday we are doing intervals again but this week it’s rowing and heavy jerks followed by bar muscle ups in remaining time.  Thursday we will do a timed Mile run. Friday is dumbbell snatches, toes to bar and pistols.  Saturday will be a partner version of Helen (running, kettlebell swings and pull ups).

Ralph
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Saturday November 9, 2019

‘Open Workout 20.5’

For time (20 cap)
40 Ring muscle ups
80 Calorie row
120 Wall balls 20/14
*Partition movements and reps anyway.

Reminder:

Beer Mile at 11am!!!

Sunday Schedule
9-11am Open gym
9am Mobility Class

Friday November 8, 2019

‘Hoppers’

AMRAP 4
9 Kettlebell swings 53/35
9 Box jump overs 24/20
Rest 2
AMRAP 4
9 Power cleans 95/65
27 Double unders
Rest 2
ARMAP 6
9 Kettlebell swings 53/35
9 Box jump overs 24/20
9 Power cleans 95/65
27 Double unders

Thursday November 7, 2019

‘Cardi Core’

Every 4 minutes for 28 minutes (7 sets)
400 Meter run or 500 Meter row
15 Sit ups

Wednesday November 6, 2019

‘On the bike, Under the bar’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
5 Squat snatches 155/105
Max effort Bar facing burpees I.R.T.

Tuesday November 5, 2019

Strength

Push Press
3-3-3-3-3
*If your feeling good go for a 3RM

‘Press and March’

AMRAP 9
3,6,9,12..etc.
Push Press 115/75
Lunges
*Lunges are unweighted.

Monday November 4, 2019

‘Palindrome’

For time (17 cap)
25 Deadlifts 225/155
50 Wall balls 20/14
1000 Meter run
50 Wall balls 20/14
25 Deadlifts 225/155

Week Overview

Monday we start off with a chipper style workout. Tuesday will be our heavy day (push press) followed by a short push press and lunge workout.  Wednesday will be bike and snatch intervals.  Thursday is going to be running and sit ups. Friday is unknown and Saturday will 20.5! At 11am on Saturday will be having our beer mile with RX and scaled (less beer) divisions!

Saturday November 2, 2019

**Sunday schedule**

9am Mobility class, 9-11am Open gym. 

‘Open  workout 20.4’

For time (20 cap)
30 Box jumps 24/20
15 Clean and jerks 95/65
30 Box jumps 24/20
15 Clean and jerks 135/95
30 Box jumps 24/20
10 Clean and jerks 115/185
30 Single-leg squats
10 Clean and jerks 145/225
30 Single-leg squats
5 Clean and jerks 175/275
30 Single-leg squats
5 Clean and jerks 205/315

Friday November 1, 2019

Weightlifting

1 Power snatch + 2 overhead squats

‘Bar Fly’

AMRAP 12
15 Overhead squats 95/65
12 Toes to bar
9 Power snatches 95/65
6 Bar muscle ups