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

Sunday

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.   

Saturday ( Partner WOD)

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

Thursday

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

 

Wednesday

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 !!!

Tuesday

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)

Sunday

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

Saturday ( Partner WOD)

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

Friday

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

 

Thursday

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)