November 30, 2018

Warmup
500m Row 

4 Dive Bombers
Squat Therapy
Hip Mobility 
Foam Roll 

Skill 

Backsquats 5x5 building 

WOD
20 Min AMRAP 
20 Ground to OH 45/35

15 Abmats with plate - touch the ground behind your head with plate then setup and press oh

200ft Farmers Carry 2/1.5

15 HR Pushu...

November 29, 2018

Warmup
4 Dive Bombers
Pushup Complex
Good Mornings
30 GHD Situps 
Foam Roll 

Skill 
4 rds
15 bench press 135/95

12 strict pull-ups 

12 DB Row on each side

12 Ring Dips 

WOD
5 Rds 
15 Hang Cleans 95/65

15 Push Press

15 Hollow Rocks 

 

November 28, 2018

Warmup
400m Run
Pushup Complex
4 Dive Bombers
30 GHD Back Extension 

WOD

100 cal buy in on rower

80 Syncro Thrusters 45/35

60 synchro walking lunges (both knees have to touch at the same time)

40 synchro abmat situps

20 Pullups with partner in hand position (each)

20 T2b with...

November 27, 2018

Warmup

500m Row
Pushup Complex
4 Dive Bombers
Foam Roll 

Skill 

10 min EMOM

5 pullups

10 pushups 
 15 Squats 

WOD
15 Min AMRAP 
30 Double Unders 
15 Wallballs 
5 Clean and jerks 185/135

Christmas Throwdown Timeline

7:30 - 8:30 - Registration will begin

8:40 - Athlete b...

November 26, 2018

Warmup
500m Row
Squat Therapy
Good Mornings
Hip Mobility 
Foam Roll 

Skill 

Every minute on the minute for 12:00

Minute 1 - 12 Knees to elbows

Minute 2  - 10 Double kettlebell cleans 1.5/1 (from ground) 

Minute 3 = 15(12) Calories on the rower

WOD 

3 Rds for tim...

November 21, 2018

Warmup
500m Row 
Pushup Complex
4 Dive Bombers
Skin the Cat 

Skill

10 minutes of any cardio 


WOD
5 Rds 
7 Backsquats BW

7 Burpee Box Jumps 
into 

15 Muscle Ups ( 30 Pullups, 30 Pushups)
into 
5 Rds
5 Cleans BW 3/4 of BW
5 Burpee Box Jumps 

into 

10 Muscle Ups (20/20)

November 20, 2018

Warmup

400m run 
Pushup Complex

15 Chin Ups
20 Ring Dips 
Foam Roll 

WOD
40 Min EMOM 

1-2 - 500/450m Row 

3-4 - (6 HSPU, 6 T2B + 4 HSPU, 4 T2B

5-6 100 Double Unders

7-8 30/20Cal Bike 

9-10 - :45 sec hollow Hold 

Reminder!

Classes on Thursday and Friday 

8/9am

November 19, 2018

Warmup
500m Row 
Pushup Complex
Hip Mobility
Squat Therapy 
Foam Roll

Skill
EMOM 12 minutes
Even -  3 -Clean and jerk 185

Odd - 5 Front Squats 

WOD

15 min Cap 

5-10-15-20..etc 
Thrusters 45/35

Russian KB Swings 
Power Wallballs 

Thanksgiving Schedule 

Thursday 8:00/ 9:00am...

November 16, 2018

Warmup
500m Row 
Good Mornings 
4 Dive Bombers 
1:00m Plank 
Foam Roll

Skill 

Build to a Hang Clean triple 
 

WOD
6 Min AMRAP 
21-15-9
Deadlifts 95/65
Hang cleans 
*with the remaining time complete as many no pushup burpee box jumps 24/20

into 

6 Min AMRAP 
Hang Cleans 95...

November 15, 2018

WaRump

Skill

5 rds 

300/250m row 

200ft farmers carry 2/1.5

Rest 1 min in between each rd 

Wod

10-9-8-7-6-5-4-3-2-1

Front squats 135/95

Bar pushups

C2b

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