Monday
SKILL WORK:
OH Squats
Push Press
OH Plated Lunges
STRENGTH:
OH Squats
5,5,4,4,3,2,1 (Build up in weight for each set)
WOD:
30*25*20*15* of:
Push Press (95/65)
OH Plated Lunges (45/25)
Sit-Ups
* Run 100 after each round
SKILL WORK:
OH Squats
Push Press
OH Plated Lunges
STRENGTH:
OH Squats
5,5,4,4,3,2,1 (Build up in weight for each set)
WOD:
30*25*20*15* of:
Push Press (95/65)
OH Plated Lunges (45/25)
Sit-Ups
* Run 100 after each round
WOD:
In teams of 3-4 people per team
22 minute AMRAP of:
250 m Row
10 Burpees
12 SDHP (95/65)
20 Wall Balls (20/14)
25 KB Swings (53/35)
in this WOD, each team member starts at a different station. You can not advance to the next station until your teammat in front of you is complete with their station.
WOD
“CHIEF”
18 Min AMRAP
3 Power Cleans (95/65)
6 Push Ups
9 Air Squats
Partner running picks up where other partner leaves off
Happy Thanksgiving Everybody,
Remember, Friday is open gym
8:00 am class only today
WOD:
“Badger”
3 Rounds For Time:
30 Squat Cleans (95/65)
30 Pull-Ups
Run 800
SKILL WORK:
Bench Press
KB High Pulls
STRENGTH:
12 Minute EMOM of:
Minute 1- 7 Ring Dips
Minute 2- 7 Floor Press
WOD:
15 Minute Ascending Ladder by 3’s of:
Wall Balls (20/14)
HRPU
KB High Pulls (53/35)
Your score is round “completed” of KB High Pulls plus reps !!!
SKILL WORK:
Squat Clean Thruster
Thruster
Push Press
Hang Clean
Strength:
10 Min EMOM of:
Minute 1- 1 Squat Clean Thruster, 1 Thruster (Build up in weight)
Minute 2- 30 Double Unders
WOD:
17 Minute AMRAP of:
7 Hang Cleans (115/80)
7 Push Press (115/80)
7 Toes 2 Bar
7 Box Jumps (24/20)
WOD:
20 Front Rack Lunges (95/65)
Run 200
20 KB Swings ( 53/35)
Run 200
20 Goblet Squats (53/35)
Run 200
20 Back Squats (95/65)
Run 200
20 Goblet Squats
Run 200
20 KB Swings
Run 200
20 Front Rack Lunges
Run 200
SKILL WORK:
Power Snatch
SDHP
WOD:
22 AMRAP of:
One partner does:
5 SDHP (75/55)
10 Power Snatches (75/55)
15 Air Squats
While the other partner does:
200 m run
Partner running picks up where other partner leaves off
SKILL WORK:
Hang Clean and Jerk
WOD:
6 rounds for Time of:
10 Hang Clean and Jerk (125/80)
15 Wall Balls (20/14)
Run 200
SKILL WORK:
Strict Press
Thrusters
STRENGTH:
Strict Press
6*5*4*3*2*1*1*
Build up in weight for each set
* 15 double unders after each set
WOD:
15 Minute AMRAP of:
3 Thrusters (105/75)
6 Toes 2 Bar
9 KB Swings (53/35)