12/5/2019

Strength/Skill

Clean & Jerk for load
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

WOD

For Time

21-15-9
Pull Ups
Hand Stand Push Up

 

12/4/2019

Strength/Skill

Sumo Deadlift for load
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WOD

"Nancy"

5 Rounds for time 
 400m Run
15 Overhead squat (95/65)

12/3/2019

Strength/Skill

EMOM 20
Odd 5-7 Ring Dip (maintain the same number throughout)
Even 5-7 Strict hanging knee raise

WOD

Hammer, Don't Hurt 'Em

AMRAP 15
250 Row
7 Deadlifts (155/105)
7 Hang Power Clean
7 Push Jerk

 

12/2/2019

Strength/Skill

Front Squat for load 

#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

WOD 

AMRAP 3
12 Alternating KB Snatch (55/35)
6 Burpee box jump over

*Rest 1 min repeat 2 more times

11/30/2019

9:00 AM Class

Strength/Skill

Pull-up (Weighted): 1RM

WOD

10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Burpee Over Bar

10:30 AM Barbell Club

Snatch for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

Clean & Jerk for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

Front Squat for load:
 #1: 8 reps @ 70%
 #2: 8 reps @ 70%
 #3: 7 reps @ 75%
 #4: 7 reps @ 75%
 #5: 6 reps @ 75%

11/29/2019

Strength

Sled Work
EMOM 10
30 yds Sled Push

Increase weight in Rounds 4-8-10

WOD
Blackout Friday
In teams of 2
15 Wall ball (20/14)
10/8 Cal Air Bike
15 Wall Ball

11/28/2019

WOD

Visiting the Relatives on Thanksgiving

For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

"Helen's" House
400 meter Run (500 Row)
21 Kettlebell Swings (55/35)
12 Pull-Ups

"Diane's" House
15 Deadlifts (95/65)
9 HSPU

"Nancy's" House
400 meter Run (500m Row)
15 Overhead Squats (95/65)

"Grace/Isabel's" House
20 Ground-To-Overheads (95/65)

"Kelly's" House
400 meter Run (500m Row)
30 Box Jumps (24"/20")
30 Wall Balls (20/14)

 

11/27/2019

Strength/Skill

Squat Clean Thruster 5-4-3-2-1 (heavy single for the day)

Squat Clean Thruster for load:
 #1: 5 reps
 #2: 4 reps
 #3: 3 reps
 #4: 2 reps
 #5: 1 rep

WOD

"FRAN"

21-15-9 
Thrusters (95/65)
Pull-ups

 

11/26/2019

WOD

Pre-Thanksgiving Left Overs
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb 
50 Box jump, 24 inch box
25 Overhead Squats (65/45) 
25 L pull-ups
50 Sit-ups