Wednesday 11-22-17
***. The gym will be closed on Thanksgiving day. Friday 11-24-17 we will have one class at 10:00 AM.
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
4 rounds
25 burpees
Rest …
Category: Uncategorized
Tuesday 11-21-17
400m run
3 rounds
10 SDLHP 35/25
10 OHS 35/25
10 goblet squats 35/25
2 min rest
WOD
Back squat
5-5-3-3-3-1-1-1-1-1
Monday 11-20-17
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
WOD
7 minutes to complete:
800m run
deadlifts 225/155 max reps
Then, 8 minutes to complete:
800m run
power cleans …
Sunday 11-19-17
Rest day
Closed today
Saturday 11-18-17
In teams of 2:
Each does half,in unison
“filth fifty”
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 …
Friday 11-17-17
Warmup
500m row
3 rounds
10 strict pull-ups
10 push-ups
10 jumping lunges
2 min rest
Wod
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-unders
Rest as needed between rounds,
*if you don’t have …
Thursday 11-16-17
Warmup
50 doubleunders
3 rounds
10 medball deadlifts 20/14
10 medball cleans 20/14
10 wallball shots 20/14
2 min rest
Wod
10 minutes AMRAP
10 handstand push-uPS
20 calorie row
30 pistols
Wednesday 11-15-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 push-ups
2 min rest
WOD
Deadlifts
1-1-1-1-1-1-1
Tuesday 11-14-17
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblet squats 35/25
2 min rest
Wod
Every 2 minutes for as long as possible complete:
From 0:00-2:00
6 pull-ups
2 front squats 135/95
From 2:00-4:00
6 …
Monday 11-13-17
Warmup
400m run
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 presses 45/35
2 min rest
Wod
“Annie”
50-40-30-20-10
Double unders
Abmat sit-ups