Monthly Archives: November 2018

11/30/18
Alt. EMOM 10 (skill)
Min 1 – 200m row
Min 2 – 12 chest to bar*
*go for consistency and quality in movement, not speed… especially with gymnastic movement.

WOD (for time)
10-20-30
Wall balls (14/20)
Kettlebell swings (35/53)
Sit ups
*40 double unders after each set (3 sets total)

11/29/18
Deadlift
3-3-3-3-3-3

Partner WOD (for time)
120 burpees over your partner – while they plank!

11/28/18
WOD (for time)
18-15-12-9-6-3
Thrusters (75/55)
Power snatches (75/55)
Toes to Bars

11/27/18
Partner WOD (for time)
12.5 miles assault bike
*share work as desired

11/26/18
WOD (for time)
150 double unders
100 air squats
90 sit-ups
80 box jumps (24/20)
70 ground to overhead (75/55)
60 second plank
50 wall ball (20/14)
40 calorie row
30 burpees
20 calorie bike
10 ring mu

11/24/18
Team WOD (for time)
In Teams of 3…
100 Calorie bike
100 Power Snatches (75/55)
100 Calorie row
100 Box Jump Overs (24/20)
100 Calorie bike
100 Thrusters (75/55)
100 Calorie row

11/23/18
WOD (for time)
10-9-8-7-6-5-4-3-2-1
KB push press (right)(53/35)
KB push press (left)(53/35)
Situps
*25 double unders after each round.

11/22/18
Tabata* Thursday

WOD (AMRAP)
Tabata Couplet 1 (8 min)
Burpees
Plank
REST 1

Tabata Couplet 2 (8 min)
Kettlebell hang snatch*
Box jumps
*on hang snatch, all right arm for one tabata round, then all left arm for the following tabata round (4 rounds each arm)
REST 1

Tabata Couplet 3 (8 min)
Kettlebell swings
Shoulder taps*
*from pushup plank position, for speed.
REST 1

Tabata Couplet 4 (8 min)
Med ball Russian twists
Med ball “around the world” slams

*Tabata = 20 sec work, 10 sec rest
**Each Couplet will be alternating back and forth between movements for 16 tabata rounds total (8 rounds for each movement).
***Rest 1 minute after each set of 16 alternating rounds for transition

11/21/18
SKILL WOD (for time)
5 rounds of:
250 meter row
12 chest to bar
REST 2
*CAP 2 per round
**score is slowest round, this session should focus on consistency with movement throughout all rounds. Move fast, yes, but more importantly, move well.

WOD (Strength) (CAP 6)
Thruster
Find a 1RM
then immediately into…
WOD (AMRAP 3)
Thrusters (@60% of above 1RM)

11/21/18
Back squats

WOD (for time)
3 rounds of
500m row
25 box jumps (20/24)
25 hang power cleans (95/135)