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Wednesday 11/13

11/13/2019

MOBILITY

WARMUP
3 rounds
30 sec Mt climbers
30 sec sit ups
30 sec wall ball
30 sec rest

DROM
Pendlay Row

WOD
30 min EMOM
Min 1 10 pullups
Min 2 12 wall ball situps
min 3 15 pendlay row (135/95)
Min 4 40 double under
Min 5 rest

KB Conditioning

MOBILITY / WARMUP

WOD
100 Russian swings (97/70)
EMOM 10 box jumps
into
100 Box jumps
EMOM of 10 Russian swings

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Tuesday 11/12

11/12/2019

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MOBILITY

WARMUP
3 rounds
30 sec push press (bar)
30 sec stiff leg deadlift
30 sec push up
30 sec rest

STRENGTH
Split Jerk
1-1-1-1-1

WOD A
FOR TIME
14 min cap
1000m row
then
3 Rounds
21 dead lift (185/135)
15 burpee over bar
9 push jerk
*must be push jerk not Push press
*sub ski or 1.5 milea/b

WOD B
Team of 3
250 DKB CNJ
*every 5 min 40 cal a/b 30 cal ski
only 1 on CNJ but 2 work 1 rest on cardio
50 CNJ @70/44
100 CNJ @60/35
100 CNJ @53/26

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Monday 11/11

11/11/2019

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MOBILITY

WARMUP
3 Rounds
30 sec front squat (bar)
30 sec high pull
30 sec muscle clean
30 sec rest

STRENGTH
Power clean + high hang squat clean
x7

WOD
13 MIN RUNNINNG CLOCK
3 Rounds
25 cal a/b
20 box jump overs
15 front squat (135/95)
with time remaining max rep squat cleans

KB Conditioning

MOBILITY / WARMUP

WOD
5 rounds
10 DKB rockers (53/35)
40M DKB front rack carry
20 pump situps
10 Cal row

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Saturday 11/9

11/9/2019

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MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
15 mile a/b
*a/b in 2 min intervals
AMRAP (until bike is done)
20 goblet squats (70/53)
20 db snatch (50/35) alt.
20 sit ups

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Friday 11/8

11/8/2019

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MOBILITY

WARMUP
Coaches Choice

OPEN WOD 20.5
TBD

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WOD
5 Rounds
10 dkb snatch (35/26)
hold the rest of the min over head lock out
immediately into
3 Rounds
10 pendlay row (135/95)
10 burpee over bar

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Thursday 11/7

11/7/2019

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MOBILITY

WARMUP
3 rds
30 sec jump squat
30 sec push up
30 sec lunge
30 sec rest

WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+ trigger

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WOD
8 rounds
10 cal a/b
8 DKB clean n jerk (50/35)
2 min rest
then
8 rounds
8 snatch (4/4) single bell
(53/35)
10 cal ski

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Wednesday 11/6

11/6/2019

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MOBILITY

WARMUP
3 rounds
30 sec strict press (bar)
30 sec jumping squat
30 sec muscle clean
30 sec rest

STRENGTH
25min Running Clock
Heaviest strict press
then
Heaviest push press
then
Heaviest push jerk

WOD
12 min AMRAP
10 Hang DB CNJ (50/35)
15 box jump overs

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WOD
10 ROUNDS
10 cal row
20m farmers walk (97/70)

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Tuesday 11/5

11/5/2019

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MOBILITY

WARMUP
3 rounds
30 sec snatch grip high pull (bar)
30 sec muscle snatch
30 sec air squat
30 sec rest

STRENGTH
Power Snatch + Hang Power Snatch
7x through

WOD A
*11min CAP
15 - 10 - 5
T2B
Wall ball
hang power snatch (95/65)
then
30 alt. Lunges front rack then to
then
5-10-15
t2b
wall ball
Hang power snatch

PARTNER WOD B
16 Rounds
5 DKB front squat (53/35)
10 DKB burpee
15 cal ski
AMRAP
DKB front rack walking lunges (35/26)
1 on work & 1 on lunges switch each round

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Monday 11/4

11/4/2019

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MOBILITY

WARMUP
Tabata Bike

STRENGTH
Bench Press
7-7-7

WOD
CINDY
20 MIN AMRAP
5 pull ups
10 push ups
15 squats

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WOD
5 rounds
10 DKB push press (53/35)
15 cal a/b
15 DKB SDHP
10 Cal A/B

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Saturday 11/2

11/2/2019

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MOBILITY

WARMUP
3 rounds
30 sec air squat
30 sec jump rope
30 sec push ups
30 sec rest

R116 PARTNER WOD
200M DB carry (50/35)
116 DB push press
116 DB power cleans
116 burpee over partner
200M DB carry (50/35)
5 db front squats every
time the db touches the ground

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