Monday (18Nov10)

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

WOD:

Every 75sec for 12 rounds

1 snatch

*starting at 75% and work up

For time-

“Amanda”

9-7-5reps of

Muscle ups

Squat Snatch 95/135

Or

“Fran-anda”

21-15-9reps of

Hang squat snatch 55/75

Pull ups

(15min cap)

Extra Credit

5×5 snatch grub push press

5×5 bent over row

3-5x 30-60sec each side, side plank

Saturday (16Nov19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

Work up to a 1RM bench press

Then

3×3 @ 80-90% of ☝️

&

Narrow grip bench

Work up to a 10RM

Team WOD:

“Team Cindy”

5rounds of each

1 team does as many rounds of “Cindy” as possible

5 pull ups

10 push ups

15 squats

While

Other team runs 400m

Switch.

Friday (15Nov19)

WODtimes:

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

WOD:

Every 2:30 mins

10 back squats @ 60%

15 back squats @ 50%

20 back squats @ 40%

For time

21-15-9reps of:

Handstand push-ups

Thrusters 65/95

Air squats x2

Extra Credit

3 rounds

30-1min plank hold

20 Russian twists

Thursday (13Nov19)

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 his up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc

Open Gym WOD:

Repeat a workout you missed

OR

A low, slow 3000m row, or 6mile bike plus ROMWOD

Wednesday (13Nov19)

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

WOD:

Every 45s for 5rounds:

1 snatch pull + 1 hang muscle snatch + 1 hang power + 1 hang squat snatch

*start with bar, add weight if you like

Every min for 5 rounds:

1 snatch pull + 1 hang power snatch +1 hang squat snatch + 1 squat snatch

@60-70%

For time:

3 rounds-

100 Doubleunders

25 burpees

15 overhead squats 75/115

Extra Credit

ROMWOD/Mobility

Tuesday (11/10}

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

We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility.

WOD:

Every min for 8rounds:

1 power clean + push press + power jerk + split jerk @ 60-70% of C&J

Every 30secs for 8rounds-

1 3sec pause front squat (from floor) @ 👆

For time-

5 rounds

6 strict pull ups

8 strict handstand push ups

13/16 cal bike/row

Extra Credit

ROMWOD/Mobility

Saturday (9Nov19)

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

Work up to a 3RM with a pause on the 1st rep

Then

3×3 @ 90% of 3RM

Then

5 rounds

10 DB shoulder press

10 DB bicep curls

10 DB bent over rows

10 DB upright rows

Team WOD:

For max reps

Teams of 2-3-

6 minutes max calorie row

6 minutes max reps Front squat (75/115)

6 minutes max reps Pull-ups*

6 minutes max reps Kettlebell Swings 35/53

6 minutes max reps Handstand Push-ups*

Friday (8Nov19)

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

WOD:

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 14/20 9/10

Time cap: 20 min.

Scaled:

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots 20/14 9/10

Time cap: 20 min.

Thursday (7 Nov19)

9)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 WOD:

3 rounds for time of:

50m farmers carry left 53/70

50m farmers carry right 53/70

20m Handstand walk*

30 Kettlebell swings 53/70

Scale: less distance, 5 wall walks

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