Sunday 11-22-20
Open gym 2:00-3:00
Saturday 11-21-20
In teams of two,
each person does half of:
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 burpees,
50 double-unders
Friday 11-20-20
Warmup
50 double unders
3 rounds
10 lunes
10 situps
10 pvc shoulder pass through
2 min rest
wod
snatch balance
3-3-3-3-3-3-3
These should start light, be very slow and controlled. The key word here is “balance”. What we are trying to do with this movement is get …
Thursday 11-19-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 snatch balance 45/35
2 min rest
wod
15 min AMRAP
-20 pushups
-50 squats
Wednesday 11-18-20
Warmup
500 m row
3 rounds
10 ring rows
10 jumping jacks
10 burpees
2 min rest
wod
21-15-9
left arm db snatch 50/35
right arm db snatch 50/35
pullups
Tuesday 11–7-20
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
thrusters
5-5-5-5-5
Monday 11-16-20
Warmup
400m run
3 rounds
10 SDLHP 45/35
10 thrusters 45/35
10 knee raises
2 min rest
wod
5 rounds
2 mins to complete
15 cal row
max toes-to-bar
2 min rest
Sunday 11-15-20
Open gym 2-3
Saturday 11-14-20
In teams of two
500m row each, one at a time
then,
20 min AMRAP
5 power snatch 75/55
5 burpees
*each person does 10 reps, then switch
Friday 11-13-20
Warmup
50 double unders
3 rounds
10 dB snatch 35/25
10 dB cleans 35/25
10 dB push jerks 35/25
wod
800m run
4 round
5 strict pullups
5 strict dips
5 strict hspu
run 800m