Terrific Tuesday Nov. 18th
Strength
Bench
5@ warm up
5@ 75% of 1RM
5@ 80% of 1RM
5+ @ 85% of 1RM
WOD 5RFT
8 S2OH (135/95)
20 Sit-ups
35 DU’s
Cash out
500m row for time
Archive for month: November, 2014
Motivational Monday Nov. 16th
Strength
Back Squat
5@ 45% of 1RM
5@ 75% of 1RM
5@ 80% of 1RM
5+ @ 85% of 1RM
WOD
3rounds of…
1min of KBS (62/35)
1min of Box Jumps (20/14)
1min of T2B
1min of OHS (95/65)
1min of rest
Measure/score is total reps after 3 rounds
Functional Friday Nov. 14th
Skill
Speed Work/Broad Jumps/Row 1000m
Partner WOD
50 Pull-ups/ sit-ups
50 slam balls/ DU’s
50 Ring Rows/ OHS
50 Hang Power Cleans/ Burpees
800m keg Run
5 Rope Climbs
25 Tire Flips/ Plate OH
20m wheel barrow
Weightlifting Wednesday Nov. 12th
Strength
Split Jerk
3-3-3-2-2-2
Weightlifting-option
Clean complex 4 sets
1-Power clean (start from ground)
1-Hang Squat Clean
2-Front Squats
Snatch Complex 4 sets
2-Snatch High pull (from ground, pause at knees)
1-Hang Power Snatch
1-OHS
DB Shoulder Presses
10-10-10
WOD 4RFT
30 DU’s
10 Pull-ups
15 WBSU
5 Burpees
Veteran’s Day Nov. 11th
Hero WOD
“Adam Brown”
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36 was killed on March 17th, 2010 in Komar Province, Afghanistan, in battle against heavily armed militants.
2RFT
24 DL (295/205)
24 Box Jumps (24/20)
24 WB (20/14)
24 Bench Press (195/135)
24 Box Jumps (24/20)
24 WB (20/14)
24 Cleans (145/100)
Motivational Monday Nov. 10th
Warm up
Dynamic Group/ work on handstands
Strength
Back squat
8-8-8-8-8
(Pause at bottom, accelerating up) medium weight
WOD
200m run then,
5 RFT of
5 HSPU’s
18 Plate OH Walking Lunges (45/25)
10 Back Extensions
Then finish w/ 400m
“Always do your best. What you plant now, you will harvest later”.
Og Mandino
Friday Nov. 7th
Strength
Clean
Find 1RM
5-3-3-1-1-1…
WOD (3mini WODS)
5:00min AMRAP
Ascending by 5
WB (20/14)
Sit-ups
Rest 2:00min
5:00min AMRAP
10 Pull-ups
10 Slam Balls
Rest 2:00
Then 2:00min row for max meters
Your score will be total reps + row meters
Thursday Nov.6th
Warm-up
Group dynamic/ agility ladder
Bench
Find 1RM
WOD 5RFT
10 Air Squats
6 Sprints
15 KBS (62/35)
12 Ring Push-ups
Weightlifting Wed. Nov. 5th
Strength
Find 1RM Snatch
Weightlifting
Front squats
5-5-5
Split Stance Press
5-5-5
Hang Snatch High Pulls
3-3-3-3
DB Bent row
8-8-8
WOD
15-12-9-6-3
SDHP (115/75)
Ring rows
Box Jumps
Tuesday Nov. 4th
Strength
DL
5-3-3-2-2-2
WOD 12:00min AMRAP
8 S2OH (135/85)
6 Burpees
40 DU’s
