11/16/18
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Warm Up: 

3X:

10 Empty Barbell Bent Over Rows

1 Minute Deadbug

10 M Spiderman Crawl

Low Body Push:

Back Squat: 5 X 5 w/ 80% of 5 Rep Max from Last Week

Move Bar Fast, One Set Every Other Minute

Bootcamp:

AMRAP 10:

10 Calories on Rower

10 Burpees Over Rower

10 TTB

Conditioning:

4X:

20 DB Thrusters

Run 200 M

Auxiliary:

5X:

10 DB RDL on Pit Shark

11/15/18
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Warm Up:

Snatch Warm Up

Dynamic:

20 Minutes to Find Max:

Power Snatch/Hang Snatch/OHS

DB Option:

AMRAP 20:

10 DB RDL w/ Shrug

15 Calories on Bike

20 Split Squats

Conditioning:

EMOM 10:

10 Caloriess on Rower

Max Burpees Over Rower for Remaining Time

Auxiliary:

Scap Jacked

11/14/18
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Warm Up:

3X:

10 Ring Rows

3R/3L: Seesaw Walk

60 M Power Skip

Conditioning:

“Chelsea”

EMOM 30:

5 Pull Ups

10 Push Ups

15 Squats

Compare to 05/23

CORE WOD

Recovery:

ROMWOD

11/13/18
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Warm Up:

3X:

10 Wall Slides

5 Inchworm w/ Push Up

10 Walking Lunges

Upper Body Push:

Decline Bench: 5 X 5, One Set Every Other Minute

or

DB Decline: 5 X 5, One Set Every Other Minute

Conditioning:

20/18/16/14/12/10/8/6/4/2:

DB Push Press

Front Rack Lunges

Auxiliary:

DB Incline Bench: 5 X 8

11/12/18
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Warm Up:

Snatch Warm Up

Dynamic Pull:

EMOM 12:

Snatch Pull/Snatch from Below Knee w/ 80%

Bootcamp:

Odd/Even 12:

Even: 20 Plyo Skiers

Odd: 10 Ball Slams

Conditioning:

AMRAP 10:

3 Snatches (135/95#) (6 DB Snatches)

6 Box Jump Overs

9 Deadlifts (135/95#) (12 Suitcase Deads w/ 2 KB's)

Auxiliary:

2 X 10: Rack Pulls from 1'' Above Knee

11/09/18
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Warm Up:

3X:

5-Way Medball Circuit 

5 Inchworms w/ Push Up

Upper Body Push:

Strict Shoulder Press: 5 X 8, One Set Every Other Minute

Use Same Weight for all Sets, More Than on 10/12

Conditioning:

EMOM 21:

Minute 1: 20 Wallballs

Minute 2: 10 4-Way Dead Bugs

Minute 3: 20 Plyo Skiers

Auxiliary Work:

5X: 8 Half kneeling Arnold Presses

10 Front Raise w/ Plate

11/08/18
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Warm Up: 

3X:

5 Pull Ups

3R/3L: Spiderman Complex

1 Minute Deadbug

Low Body Push:

Back Squat: 5 X 5, One Set Every 3 Minutes, Ascending Weights, All Working Sets, Build to 5-Rep Max

Bootcamp:

AMRAP 12:

20 Wallballs

10 Slam Balls

Conditioning:

4X:

20 Front Rack Lunges w/ DB's

5 Bar MU’s

Auxiliary Work:

4X:

10 Pit Shark Squats

10 Hug a Twinkie

10 DB RDLs (3/4 Reps, Never Come off Tension)

11/06/18
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Warm Up:

3X:

:30R/:30L Captain Morgan

10 Push Ups

60 M Power Skips

Upper Body Press:

DB Incline Bench: 5 X 8, One Set Every Other Minute

Conditioning:

AMRAP 20:

Bike 1 Mile or Row 1000 M

10 Bench Presses w/ BW or 3/4 BW

10 Strict Pull Ups

20 KB Swings

Auxiliary Work:

4X:

10 DB Decline Bench

11/05/18
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Warm Up:

Clean and Jerk Warm Up

Dynamic Movement: 

EMOM 15:

1 Clean and Jerk w/ 80-85%

Bootcamp:

AMRAP 20:

20 Split Squats Per Leg

20 DB RDL’s

10R/ 10L Single Arm Thrusters

Conditioning:

5X:

5 Hang Squat Clean Thrusters (135/95#) (or DB Front Squats)

Run 200M

Auxiliary Work:

Deadlift: Build to a 5-Rep Max, Then:

Max Reps w/ 80% of 5-Rep Max