Monthly Archives: November 2015

11/30/2015 – WOD

Strength
Back Squat – 15 min to work up to a heavy single, then do 1×10 @ 80%

Conditioning
5 Rounds (interval style)
20 Wall Balls (unbroken) 30/20# to 10ft target
20/15 Cal Row
—Rest 2 minutes between rounds

WOD Notes: TD = Each rd should be between 1:30-2:30 since you should be going ALL OUT and transitioning quickly to the rower! Record your 5 separate scores. Pick a ball that you can go unbroken for all 5 rounds & only throw to the 10ft if you are capable of hitting it every time. Girls will row 15 cal.

Pull-up Challenge – Day 25
5×10 Strict C2B Pull-ups (normal grip)
—Accumulate 50 reps total if you can’t get 10 in a row.

11/28/2015 – WOD

Conditioning 
21-15-9
Overhead Squats 165/105#
Burpee Box Jump Overs 24/20″
*Run 400m after every round

WOD Notes: TD = 12-18 minutes. OHS weight is 55-60% of 1RM. They should be very challenging to do unbroken each round. 

Pull-up Challenge – Day 24
10×3 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

11/27/2015 – WOD

Strength
Front Squat – 6×3 @ 85-90%

Conditioning
Make-up/Skill Day!

Pull-up Challenge – Day 23
8×4 Strict Pull-ups (close-grip) + 5 sec negative
—Least amount of sets possible (use weight or band)

11/26/2015 – WOD

“Happy Thanksgiving”
For Time – Complete with a partner 
60 Clean n Jerk 165/105#
100 KB Swings 70/53#
50 Clusters 165/105#
125 Burpees
30 Snatches 165/105#
200 Wall Balls 30/20#
Run 1200m

WOD Notes: You may break up reps as needed between you and your partner. TD = 25-35 minutes.

Pull-up Challenge – Day 22
7×5 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

11/25/2015 – WOD

Strength
1 set every 2 minutes for 10 minutes – 2 touch n go clean (full) + 1 split jerk
—Start @ 70% & work up to a heavy set

Conditioning
4 Rounds For Time
1 Round of “DT” 155/105#
15 T2B
1 Rope Climb 20ft
—Rest 5 minutes
Tabata row for calories

WOD Notes: TD = 9-16 minutes. This WOD will really test your grip strength. Make sure to break up reps as much as possible to save grip, but minimize rest time. DT = 12 DL + 9 hng pwr cleans + 6 jerks

Pull-up Challenge – Day 21
6×6 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

11/24/2015 – WOD

Strength
Bench Press – 6×3 @ 85-90% + 1 ME set @ 70%
—Work up to a heavy 3 rep by set 3.

Conditioning
5 Rounds For Time
50 Double Unders
10 Front Rack Lunges 185/125#
5 Ring Muscle-Ups (sub: 8 GI Janes)

WOD Notes: TD = 9-15 minutes. DU scale = 100 singles. Lunges are around 50% of 1RM front squat. MU scale = bar mu or banded bar mu.

Pull-up Challenge – Day 20
5×8 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

Schedule This Week
Mon & Tues – Normal
Wed – No 7pm class
Thurs (Thanksgiving) – 9am class only
Fri – 9am & 10am classes + Open gym 11-2pm
Sat – Normal

11/23/2015 – WOD

Strength
Back Squat – 6×3 @ 85-90%
—Work up to heavy 3 rep by set 3

Conditioning
3 Rounds (interval style)
20 DB Snatches (alternating) 80/50#
30 Burpees
40/35 Cal Row
—Rest 3 minutes between rounds

WOD Notes: TD = Each round should be between 4-7 minutes & should be 100% effort, since there is rest between rounds. Girls will row 35 cals / guys 40 cals.

Pull-up Challenge – Day 19
4×10 Strict Pull-ups (close-grip)
—Least amount of sets possible (use weight or band)

11/21/2015 – WOD

Conditioning
10 Rounds For Time
4 Power Snatcbes 115/75#
5 Thrusters 115/75#
6 GI Janes
25 Double Unders

WOD Notes: TD = 20-27 minutes. BB weight is relatively light to where you can go through reps fairly quickly. DU scale = 50 singles.

Pull-up Challenge – Day 18
10×3 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)

11/20/2015 – WOD

Strength
Front Squat – 5×5 @ 80-90%
—Work up to a heavy 5 rep by the 3rd set

Conditioning
Make-up/Skill Day!

Pull-up Challenge – Day 17
7×4 Strict Pull-ups (wide grip) + 5 sec neg on the way down
—Least amount of sets possible (use weight or band)

11/19/2015 – WOD

Strength
Snatch – Every 90 seconda for 9 minutes – 2 Touch n Go (full)
—Start @ 70% & work up to heavy 2RM. Try to go heavier than last weeks 3RM

Conditioning
12 Min AMRAP Ladder
3 Wall Balls 20/14#
3 Box Jump Overs 24/20″
3 KB Swings 70/53#
6 Wall Balls
6 Box Jump Overs
6 KB Swings
9 Wall Balls
9 Box Jump Overs
9 KB Swings
*Continue up ladder adding 3 reps each round until 12 min is up. Score = total reps.

WOD Notes: TD = Round of 18-24. This is a workout where you should be able to move the entire time with minimal rest. You may step up on the box if necessary. DO NOT rebound box jump overs!

Pull-up Challenge – Day 16
6×5 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)