Archives

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

11/6/19

06
Nov
2019

WU: Stations
90s – Bike
90s – Row
90s – Single Unders
90s – 3 Burpess + 6 light db snatches

Cond: Partner Wod – 30 Min AMRAP
Walls Balls – 30, 60, 90.  20/14#
TTB – 20, 40, 60
DB Snatch – 10, 20, 30   50/35#

WODs

11/5/19

05
Nov
2019
WU: 2 mins row
2 rounds
10 SL RDL w/DB
14 Walking lunges
 

Strength: 4×10 RDLs

Cond: “Ghost”

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

 

WODs

11/4/19

04
Nov
2019
WU:
AG: Lateral band walks
AG: Cowboy walks
20 Air squats
 
Strength:  Front squat
– work up to heavy 5
 
Cond:  For Time (20 Min cap)
15-12-9 
Pull up
Thrusters 75/45
– Rest 2 mins
12-9-6
CTB 
Thruster 95/65
– Rest 2 mins
9-6-3
BMU
Thruster 115/85
 
WODs

11/1/19

01
Nov
2019
WORKOUT 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.
 
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.
 
Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.
 
Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.
WODs