Wods

Monday, November 27 to Saturday, December 2

25/11/2017

Monday, November 27

Warmup:

500/400m Row
10 Lateral Step-Ups
+
2 Rounds
:30s Front Rack Hold
8 Thrusters
:30s Overhead Hold

Part 1:
18 minutes to build to 5RM Front Box Squat

 

 

Part 2:
"Hopped Up"
7 minute AMRAP
3,3. . . 6,6. . . 9,9. . .
Thrusters (95/65)
Lateral Burpees Over Bar

 

 

QuickFit:
7 Minutes to build to 10RM Thruster
. . . Rest 1 Minute. . .
7 minute AMRAP
3,3. . . 6,6. . . 9,9. . .
Thrusters (~50%)
Lateral Burpees Over Bar

 

Tuesday, November 28

Warmup:
3 Rounds
1 Minute Double Unders
:20s Supinated Bar Hang
5 Sumo Inch Worms
+
T2B Progression
+
2-3 Sets of 7 Power Cleans

 

 

WOD:
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

 

 

Finisher:
3 Sets of 10-15 Supinated Barbell Bent Over Row

 

 

QuickFit:
AMRAP 15:
30 Double Unders
15 Power Cleans or KB Swings
30 Double Unders
15 Toes to Bar

 

Wednesday, November 29

Warmup:
:40s Bike
:20s Rest
:40s Step-Ups
:20s Rest
:20s Side Plank (Each)
:20s Rest

 

 

Part 1:
18 minutes to build to 3RM Deadlift

 

 

Part 2/QuickFit:
“Dead Sprint”
Teams of 2
AMRAP 18:
7 Deadlifts (155/105)
7 Box Jumps (20)
7/5 Calorie Bike

 

Thursday, November 30

Warmup:
100' Each (Down & Back)
Butt Kicks
High Knees
Side Shuffle
Karaoke
Crab Walk
+
2 Rounds
3 Pullups, Dips, Muscle-Ups
10 Air Squats
+
2-3 Sets of 6 Hang Power Snatches

 

 

WOD:
“Big Nasty”
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/75)
*Scale Ring MU to 7 Burpee Pullups or 7 Burpees and Pullups.

 

 

Finisher:
4-8 Rounds
:10s Arms Forward Bent Knee Hollow Body
10 Lemon Squeezes

 

 

QuickFit:
4 Rounds
:30s Pullups
:30s Rest
:30s Burpees
:30s Rest
:30s KB High Pulls
:30s Rest
:30s Arms Forward Bent Knee Hollow Body
:30s Rest

 

Friday, December 1

FRIEND FRIDAY
Bring a friend or 2 to workout with you!
Warmup:
2 Rounds
200m Row
6 Reverse Lunges
6 Ab Mat Situps
12 Lateral Hops Over Ab Mat

 

 

WOD/QuickFit:
Teams of 2 or 3
25 minute AMRAP
10 Goblet Reverse Lunges
10 Ab Mat Situps
20 Lateral Hops Over Ab Mat
200m Row
*1 person works at a time.

 

Saturday, December 2

Warmup:
400m Row or Run
.5 Bike or 1-2 Rounds of DT

 

 

Boot Camp:
3 Rounds Alternating with a partner
500/400m Row
1K Bike
*Both do the row then both do the bike then repeat 2x more.

 

 

WOD:
“HarDTop”
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (115/80)