Monthly Archives: November 2019

11/19/19

19
Nov
2019
WU: 500m row
2 Rounds
10 Frankensteins
10 Hollow Arches
 
Skill:  HSPU
*Hard drive with legs, hips explode off wall, head though arms at top
 
Strength:  Chin ups
4 x ME (palms face you)
* Use bands if needed, no kip
 
Cond: For Time
21-15-9
Power Snatch 95/65#
HSPU
RX 95/65 HSPU
S1 75,55 Chest only push ups
S2 55,45 Push ups
WODs

11/18/19

18
Nov
2019
WU:  2 rounds
10 ring rows
10 push ups
10 pull ups
10 HSPU or 10 sec HS hold
 
Skill:  MU transition technique on low rings
 
Strength: Front Squat
Work up to heavy double
 
Cond: For Time
10-1
STOH 95/65
TTB
Goblet Lunges 50/35
WODs

11/16/19

16
Nov
2019
Oly: Split Jerks
Work up to medium/heavy double 
*stomp that front foot!
 
Cond:  Partner Wod 
300 DUs
then…
100 Cal Row
then…
50 Synchro Box jumps
then…
30 Synchro BMUs 
 
WODs

11/15/19

15
Nov
2019 
WU: 30 CJ w/bar unbroken

Oly: Power Cleans 
Work to a medium/heavy double

Cond: For Time
60 Hang Squat Cleans 135/95
- every time bar hits ground = 7 HSPU or 14 pushups
WODs

11/14/19

14
Nov
2019
WU: At conversational pace…
Row 500m
30 walk lunges
30 push ups
 
Iso Holds: 2 rounds (30s on, 10s off)
Low plank
Superman
L. Side plank
R. Side plank 
 
Glute accessory: Bulgarian split squat
4 x 10 each leg (holding light Dbs optional)
 
Coach led stretch and individual work 
 
 
 
WODs

11/13/19

13
Nov
2019
WU: Core tabata
1) Russian twists 25/15
2) Sit ups
3) Hip ups
4) Hollow hold or rockers
 
Skill:  Pull ups
Strict -> Kipping -> Butterfly
 
Strength: Snatch Grip Deadlifts
5×3 @ a heavy snatch load 
*work on keeping bar close
 
Cond: Death by Emom
1 Pull up
1 Deadlift 225/155
*Add one rep to each movement every round until you cannot complete the work in a minute. 
Score = rounds completed + reps
Scaling – movements should be challenging
WODs

11/12/19

12
Nov
2019
WU: Emom 5
4 Burpee Box over
 
Skill: DU’s
15 mins of focused practice
 
Strength: Pause Back Squats
5×3 w/light-medium weight (3 secs)
 
Cond: For Time
30-20-10
DU’s
Burpee Box Overs
Sit ups
WODs

11/11/17

11
Nov
2019
Veterans Day Hero Wod
 
“Danny Dietz” (optional to partner)
For Time
1 mile Run
26 Power Cleans (185/135 lb)
80 Push-Ups
1 minute Rest
600 meter Run
28 Front Squats (185/135 lb)
50 Pull-Ups
WODs

11/8/19

08
Nov
2019
WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups 80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
 
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.
 
WODs

11/7/19

07
Nov
2019
Isometric holds core
2 rounds: 20 seconds on 10 seconds off
Low plank
High plank 
L. Side plank
R. Side plank
Deadbug
 
Isometric holds lower
2 rounds: 20 seconds on 10 seconds off
OHS (air squat)
R. leg airplane
L. leg airplane
Wall sit
 
Isometric hold upper
3 rounds: 20 seconds on 10 seconds off
HS hold on wall
Dead hang from pull up bar
 
Coach led stretch 
 
 
 
 
 
WODs