Monday 12.5.22

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

10 world’s greatest

10 air squats

3 inchworms

3 burpees

10 KBS

5 ring rows

5 Kip Swings

3 pull-ups

Then…

5 min Skill work – Coach led

STRENGTH

Back Squat

5-3-1-3-5 @ 75-85-95-85-75%

**If you struggled with last week’s percentages 70-80-90-80-70, stick to that. No superset this week – take 1-2 min breaks for adequate rest.

WOD

For Time:

Rx+:

30 C2B

50 Devils Press 50/35

150 Double Unders

Rx:

30 Pull-ups

30 American KBS 50/35

20 Burpees

150 Double Unders

Fit:

30 Ring Rows

20 Russian KBS 53/35

20 Burpees

150 Singles

*Goal: sub 12 min

OPTIONAL POST WOD

3x

10 seesaw plank

50’ KB Front Rack Carry

Friday 12.2.22

WARMUP

10 min AMRAP

1 min cardio

10 Banded side steps

10 plate thrusters

10 halos

5 KB DB

5 KBS

5 Scap Retractions

5 Kip Swings

3 pull-ups

Then..

BB Warmup w/ Coach

STRENGTH

Deadlift

5-3-1-3-5 @ 70-80-90-80-70%

WOD

Benchmark Friday!

“Fran”

21-15-9

Thrusters 95/65

Pullups

*To go for the board, you must have a judge or a video

**Write down your time in your book. If you don’t have a book, grab one from behind the front door.

OPTIONAL POST WOD

Accumulate:

200ft Farmers Carry

50 GHD sit-ups

Thursday 12.1.22

WARMUP

3 min cardio

10 Ring Rows

5 Kip Swings

10 box steps/jumps

10 situps

Then..

5 min coach led stretching/mobility

STRENTH

Strict Press

5-3-1-3-5 @ 70-80-90-80-70%

Strict Pullups

4×3-10

WOD

Teams of 2 @ RPE 6-7

Accumulate the Following in Any Order
100 Box Jumps
100 Russian KB Swings
100 KB RDLs
100 Alt. Vups

OPTIONAL POST WOD

400m Run

Wednesday 11.30.22

WARMUP

8 min AMRAP

1 min cardio

10 world’s greatest

10 banded side steps

10 KBS

10 DB Strict Press

Then..

BB Warmup w/ Coach

WOD

For Time:
Row 100 meters
10 Clean and Jerk (135/95)
Row 200 meters
9 Clean and Jerk (145/100)
Row 300 meters
8 Clean and Jerk (155/105)
Row 400 meters
7 Clean and Jerk (165/110)
Row 500 meters
6 Clean and Jerk (175/115)
Row 600 meters
5 Clean and Jerk (185/125)
Row 700 meters
4 Clean and Jerk (195/135)
Row 800 meters
3 Clean and Jerk (205/145)
Row 900 meters
2 Clean and Jerk (215/150)
Row 1000 meters
1 Clean and Jerk (225/155)
Goal: Sub 40 min STRICT TIME CAP: 45min

Tuesday 11.29.22

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

5 sit-ups

10 plank shoulder taps

5 lateral plank walls

10 Ring Rows

10 walking lunges

3 push-up to down dog

Then…

Coach led DU practice

STRENGTH

Bench Press

5-3-1-3-5 @ 70-80-90-80-70%

Bent DB Rows

4×5-10

WOD

15 min AMRAP

2 Wallwalks (Fit 30 Plank Shoulder Taps)

5 Pull-ups

10 Push-ups

20 Ab Mat Sit-ups

20 Alt Body Weight Reverse Lunges

20 Double Unders

OPTIONAL POST WOD

3x

:20-:30 Ring Support L -sit

:20-:30 Chin over bar hang

Monday 11.28.22

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

10 world’s greatest

6 Samson Lunges

3 inchworms

3 burpees

Then…

3 min Coach’s Choice

STRENGTH

Back Squat

5-3-1-3-5 @ 70-80-90-80-70%

Bulgarian Split Squats

4x5each

*Superset. Rest as needed. If you are struggling with the superset, go down in weight for the split squats or do less sets of the split squats.

WOD

EMOM x 10

Min 1: 15 Burpees

Min 2: 15 Wallballs (20/14)

Rx+: add 1 Rep to each movement every minute

Rx: completes all work on time every min

Fit: AMRAP 10 min

OPTIONAL POST WOD

Tabata (4 min, :20 work/:10 rest)

Russian Twists

Mountain Climbers

Friday 11.25.22

Open Gym from 8-11am! WOD at 8:15am, or come do your own thing. All other classes cancelled. Regularly scheduled Open Gym tomorrow (Sat) from 8-9am.

WARMUP

10 min AMRAP

1 min cardio

3 up dog to down dog

3 burpee to down dog

10 air squats

10 Banded side steps

5 Ring Rows

5 Kip Swings

3 pull-ups

10 DB Press

5 Russian KBS

3 American KBS

Then…

BB Warmup

WOD

30 min EMOM (6 rounds):

5 Front Squats (75% BW) – from the rack

5 Push Presses (75% BW) – from the rack

5 Bar Muscle-Ups

10 Devils Press (50/35)

10 calorie Assault Air Bike

*Rx if you can finish all work in under the minute for all rounds. Scale appropriately to make sure you have at least 10-15 sec rest every minute.

OPTIONAL POST WOD

Bench Press

5-3-1-3-5 @ 65-75-85-75-65%

Thursday 11.24.22

Thanksgiving WOD at 9am!!

Friday: Open Gym 8-11am. WOD at 8:15am, or do your own thing.

**All other classes cancelled Thursday and Friday.

Regularly scheduled Open Gym on Saturday 8-9am.

BURN THE TURKEY

*Do the WOD alone or with a partner!
**Complete any 5 of the 7 workouts below and rest as needed between workouts:

Workout 1:
8-6-4-2
Thruster (135/95)
Bar Muscle Up
Goal: Sub 8 min

Workout 2:
“Flight Simulator”
Unbroken Double Unders for time
10-20-30-40-50-40-30-20-10
Goal: Sub 7 min

Workout 3:
AMRAP 5 min
50′ Kettlebell Farmers Carry (70’s/53’s)
Double Kettlebell Deadlift (start at 2 reps and increase by 2 reps at the completion of each 50′ farmers carry)

Workout 4:
50 Burpee Pull Up
Goal: Sub 8 min

Workout 5:
3 Rounds
20 Kettlebell Swing (70/53)
20 Goblet Squat (70/53)
Goal: Sub 8 min

Workout 6:
Tabata Bike
8 Rounds of :20 sec of work and :10 sec of rest for max calories

Workout 7:
3 Rounds
20/17 Cal Row
15 Abmat Sit Up
10 Dumbbell Push Press (50’s/35’s)
Goal: Sub 9 min

Wednesday 11.23.22

WARMUP

8 min AMRAP

1 min cardio

:30 jump rope

10 Plate Thrusters

10 Halos

5 KB DL

5 KBS

5 KB Squat

Then… (w/ Coach)

Shoulder Maintenance:
2 Rounds for Quality
10 Prone Snow Angel
15 Band Face Pull
5 Side Plank External Rotation/side
-Rest 1 min

Then…

BB Warmup with Coach

STRENGTH

Deadlift

5-3-1-3-5 @ 65-75-85-75-65%

WOD

AMRAP 10 min

8 Shoulder to Overhead (Rx+ 115/75) (Rx 75/55) (Fit 45/35)
6 Back Rack Lunges (forward or reverse allowed)
24 Double Under
8 Hang Power Clean
6 Front Rack Lunges
24 Double Under
Goal: 4+ Rounds

*Barbell taken from the ground

Tuesday 11.22.22

11/24 Thanksgiving WOD @ 9am!

11/25 Friday Open Gym 8-11am – WOD at 8:15am or do your own thing:)

11/26 Regularly Scheduled Open Gym Saturday 8-9am

**All other classes on Thursday and Friday will be cancelled.

WARMUP

10 min AMRAP

1 min cardio

10 lunges

10 ring rows

10 DB press

10 DB bent rows

Then…

3 min Coach’s Choice mobility

STRENGTH

Strict Press

5-3-1-3-5 @ 65-75-85-75-65%

Strict Pull-ups

4×3-10

WOD

AMRAP 12 min
1 Rope Climb (Fit 3 pull-ups or 6 low ring rows)
6 Alt Pistol Squats (Fit Pistols to a box/bench)
9 Cal Bike

OPTIONAL POST WOD

Midline:
2-3 Rounds for Quality
50′ Suitcase Carry (right)
10 Paloff Press (right)
:45 sec Plank
50′ Suitcase Carry (left)
10 Paloff Press (Left)