Monday (3Dec18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 4RM strict press

then do

Back Squat

20x 65-75%

(More than last week)

For time-

5 rounds:

5 hang power snatch 105/155

10 chest to bar pull ups

Extra credit

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

10-15 barbell roll outs

Saturday (1Dec18)

Open Gym 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the Team WOD please done before 11:15

Lift:

Bench Press

3×10@ 55-65%

&

Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Team WOD:

20min Amrap

10 Power Clean 95/135

10 toes to bar

400 Run/ 500m row/ .7mike bike

Partner 1 will complete the power cleans and toes to bar, whilst partner 2 runs/bikes or rows. Then you will switch.

Friday (30Nov18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a

4RM front squats w/ a 3sec pause on the first rep

Plus

2×3-4 @ 90% of ☝️

For time

30-20-10 cals of:

25-15-7 (women’s)

Bike/ row for cals

18-12-7 reps of:

Strict handstand push ups

9-6-3 reps of

Muscle ups

Extra Credit

Super set

4 rounds

10 each side DB bent over row

10 each side single leg RDL

10 each side single leg glute bridge (add weight)

Thursday (29Nov18)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

On the minute every minute for 5minutes

1 leg less rope climb*

*scale: less height, use legs, 5x rope pull seated to standing

Open Gym WOD:

6x 400m run/ 500m row/ .7mile bike

Rest = work

Wednesday (28Nov18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Happy 50th Birthday Parker!!!

WOD:

The Filthy Fifty

For time:

50 Box jump 20/24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35/45 pounds

50 Back extensions

50 Wall ball shots, 14/20 pound ball

50 Burpees

50 Doubleunders

Extra Credit

Practice Handstand walks

-try going max distance in 5min-

Sub: shoulder taps, holds, kick ups attempts, wall walks etc etc etc

Tuesday (27Nov18)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a

5RM touch ‘n’ go squat snatch

5rds for time-

5 power snatches 95/135

20 wallballs 14/20 9/10

Extra Credit

For time:

30 strict pull ups

(Scale: bands or 45 ring rows)

Monday (26Nov18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 6RM strict press

then do

Back Squat

20x 60-70%

(More than last week)

AMRAP 12 minutes of:

20 KB/DB Box Step-Overs 20/24 35/50(53)

30 Push ups

40 Doubleunders

Extra credit

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

10-15 barbell roll outs

Saturday (24Nov18)

Open Gym 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the Hero WOD please done before 11:15

Lift:

1RM bench press

+

5×5 @ 75% of 👆

&

9×3 DB strict press

9×3 DB bent over row

3x 10 lateral DB raises

3×15 ring rows

Team WOD:

10-9-8-7-6-5-4-3-2-1

Dumbbell thrusters 35/50

30m broad jump

Then

10-9-8-7-6-5-4-3-2-1

Handstand push ups

Burpee pull ups

Partner A does 10 DB thrusters/ HSPU

While partner B broad jumps 30m/ burpees

Then

Partner B does 10 DB thrusters/HSPU

While partner A broad jumps 30m/ burpees

Black Friday

Open Gym 6am-7am

Open Gym 4:30-7:30pm

Open Gym WOD:

Every 1 min for 30 mins, alternating between:

9/12cals Ski Erg

12/15 cals Assault Bike

15/18cals Row

50 Doubleunders

150m on the Air Runner

*adjust cals/meters/reps as needed

Thanksgiving

Thanksgiving

Special WOD 6am

Special WOD 8am

Nov 23rd

Open Gym 6am-7am

Open Gym 4:30-7:30pm


WOD:

“12 Days of Thankfulness”

1 250 Meter Row or .5 Mile bike

2 Muscle-Ups

3 Double KB/DB thrusters 35/53

4 Burpee Box Jumps 20/24

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings 53/70

8 Single-Arm KB/DB Snatches (4 each arm) 35/53

9 Toes to Bar

10 Wallballs 20/25 9/10ft

11 Ring Dips

12 DB Man-Makers 25/35

Scale: 

Muscle ups: jumping muscle ups or 2 strict pull ups

HSPUs: regular push ups 

C2B: jumping C2Bs

Toes to bar: knee ups

Ring dips: box assisted ring dips, box dips


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