All Workouts

Friday November 15

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3 sets
L hang - 15 sec
15 V-ups

W.O.D



8 min on 4 min off x2

4 Bar muscle ups
8 Goblet squats 70/53
12 Burpees
15 Jumping squats (hands on head)


Post W.O.D.


Thursday November 14

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Shoulder mobility
DU skills
Barbell cycling skills

W.O.D



15 min AMRAP

8 Push Press 115/75
50 DU
8 Dball/Bag over shoulder
50 DU
50m DBall/bag carry

Post W.O.D.


Wednesday November 13

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W.O.D

Back squat wave
10-8-6-4-2 70-75-80-85-90%

"Open Concept"
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
Rest 3 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row"

Post W.O.D.


Tuesday November 12

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W.O.D

Hang Power snatch+OHS+Hang snatch EMOTMx10

"Sherly"

3rds
400m run
12 Hang power snatch 95/65
9 strict pullups

Post W.O.D.


Monday 11 November

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W.O.D

Veterans Day is a big deal, especially here in Coronado. Lets take a moment to be thankful for all who have served

"Chuck Heavy 2.0"
(in teams of 2)
2000m Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
100/70 Cal Bike

Post W.O.D.


Friday November 8

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W.O.D


Close grip Bench Press 3x10

"Boulders for shoulders"

14 min AMRAP
6/6 DB clean and Jerk 50/35
100m run
24 Wallballs 20/14
100m run
2 Rope climbs

Post W.O.D.


Thursday November 7

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W.O.D



"Sled Dog"

4 sets
5 min AMRAP
8 box jump overs
25m Suicide sprint
max cal row/bike/air/ski

Rest 3 min

Post W.O.D.


Wednesday November 6

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W.O.D

Snatch PP+OHS+snatch balance
6 sets 40-70%

"Fireball"
10 min AMRAP
12 OHS 95/65
10 Burpees
12 KB Swing 70/53


Post W.O.D.


Tuesday November 5

Buy In

W.O.D

Teams of 2:

"2 to Tango"

1200m run together
14 Power clean and Jerk 135/95
150 DU
800m run
12 Power clean and Jerks 155/105
125 DU
400m run
10 Power clean and Jerks 185/125
100 DU
200m run
8 Power clean and Jerks 205/135
75 DU



Post W.O.D.