All Workouts

Tuesday 21 November

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W.O.D

Train Wreck
15-12-9-6-3
Turkish Get Ups (53/35)
60-50-40-30-20
Kettlebell Swings American (53/35)
30-25-20-15-10
Pull Ups

Post W.O.D.


Monday 20 November

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Strength
3 Sets of:
Back Squats x 6 @ 80%
Rest 2 min between working sets

MetCon
"The SEC"
AMRAP in 15 min:
1200m Run Buy-In, then...
1/1, 2/2, 3/3, 4/4...
Thrusters 115/75
Knees-to-Elbows

Post W.O.D.


Friday 17 November

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Strength
4 Sets of:
Dead-stop Deadlift x 5 @ 70-75%
5 Strict Weighted Pull Ups

MetCon
"Orange Mocha Frappucino!"
AMRAP for 12 min of:
3/3/3/3, 6/6/6/6, 9/9/9/9, 12/12/12/12...
Cal Bike
Russian Kettlebell Swings 70/53
Jumping Lunges
V-Ups

Post W.O.D.


Thursday 16 November

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Strength
5 Sets of:
Tempo Overhead Squats x 2 @ 32X1 tempo
Find a challenging, but doable weight

MetCon
"Mugatu"
Complete the following for time:
1000m Row (buy in)
3 Rounds of:
7 Overhead Squats 115/75
7 Knees to Elbows
7 Ring Push Ups
-immediately into-
500 Row (buy in)
2 Rounds of:
7 Overhead Squats 115/75
7 Knees to Elbows
7 Ring Push Ups

Post W.O.D.


Wednesday 15 November

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Skill
Muscle Up Progressions

Strength
3 Sets of:
Back Squat x 8 @ 75%
Rest 2 min

MetCon
"Hansel"
Every 5 min for 15 min:
400m Run
12 Front Squats 155/105
4 Muscle Ups

Post W.O.D.


Tuesday 14 November

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Strength
EMOM for 6 min of:
Power Cleans x 2
warm up to weight for MetCon

MetCon
"Magnum"
24 Rounds for time of:
2 Power Cleans 225/155
4 Bar-Facing Burpees

Post W.O.D.


Monday 13 November

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Strength
Take 20 min to build to today's 1RM:
Push Jerk

MetCon
"Blue Steel"
Complete the following for time:
200m Slam Ball Run (buy in)
10-8-6-4-2
Push Jerk 135/95
Pull Ups
Box Jump Overs 24/20
200m Slam Ball Run (cash out)

Post W.O.D.


Friday 10 November

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The 3 Wise men

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Post W.O.D.


Thursday 9 November

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Skills
Rowing Technique
Rope Climb Skills

W.O.D

3 Sets of:
Turkish Get-Ups x 5/5
GHD Situps x 15



"Episode 4: A New Rope"
For time, complete reps of:
27-21-15-9
Cals Row/Bike
Wall Balls 20/14
*Class will be split in half. Every odd minute one half does 1 rope climb, every even minute the remainder of the class does 1 rope climb. Rope climb must be completed before continuing with the workout.

Post W.O.D.

Couch stretch

Tuesday 7 November

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EMOM for 8 min:
Power Snatch x 2
start @ 50% and go up by feel
MetCon
"Snatch Me if You Can"
In Teams of 2, complete for time:
200m Run
30 Snatch 95/65
10 Bar Muscle Ups/Strict Chin Ups
200m Run
30 Snatch 115/75
8 Bar Muscle ups
200m Run
30 Snatch 135/95
6 Bar Muscle Ups
200m Run
30 Snatch 155/105
4 Bar Muscle ups

Post WOD
Roll Lats

Post W.O.D.