General Fitness 11/28-12/03

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
3X6-10 Reps at your goal 20 rep weight
10 min cap

B.
30-20-10
KB Snatch 53/35 (Alt when ever needed)
Air squats
Toes to bar
Box step ups 24/20
20 min cap
*Goal should be to move the whole time till completed.

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg-use KB or Barbell no band

Cool Down
Mobility
Post results

Tuesday
Prep Work

3 min AMRAP
10 Russian Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
12 min EMOM
Odd min-:30 DB KB Front rack hold AHAP
Even min-15 burpees

Rest 3 min

B.
12 min EMOM
Odd min- 10 Pull ups
Even min- 30 Double unders
*If you are efficient at these movements challenge yourself in going unbroken/heavier/or faster.

C.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk

WOD

A.
Every :90 for 6 sets
Clean+Push jerk+Split Jerk with :02 pause in DIP during the split jerk
*Make these work sets challenging

B.
Goal is quality of movement then total number of reps

Push ups 2 min
rest 2 min
Situps 2 min
rest 2 min
Air squats 2 min
rest 2 min
American swings 53/35 2 min
*Approach each movement with a plan and try to stick to it as best as you can.

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
Row 7:30 80% effort
rest 2:30
Row 7:30 80%effort
rest 2:30
Row 3:00 Faster then previous sets
*Note distance in each set

B.
Cool Down Mobility/Stability Work

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.20 Min AMRAP
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

B.
2 set
L-Hang :30 (Pronated grip)
10 T-spine wall press
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2
18 Min AMRAP
Suitcase Deadlift 53/35 X5
200M Suitcase Carry 53/35
Box jump X 20 24/20
Alternate each round

B.
Dip lockout 3X:30

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

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Monday-Saturday 11/21-11/26

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
20 Rep back squat
*Heavier then last week, Week 5

B.
Diane
21-15-9
Deadlifts 225/155
HSPU/Seated KB press 53/35

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg-use KB or Barbell no band
3X :30 Front leaning rest on rings

Cool Down
Mobility
Post results

Tuesday
Prep Work

3 min AMRAP
10 Russian Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
10 min EMOM
ODD min Shoulder to OVHD X10 95/75
Even Min Burpees X10

Rest 3 min then

B.
10 Min EMOM
Odd min 3 Wall walks or a :30 Plank hold
Even min 13/10 Cal sprint on the bike

C.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk

WOD

A.
5X
1.1. Clean and jerk
Rest 2 min in between sets
*Make these work sets challenging
15 min cap

B.
1500M Row
Rest 4 min
1500M Row

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday
ThanksGIVING!!!!

 

 


Thanks GIVING WORKOUT

(Next Friday)
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.20 Min AMRAP
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
B.
2 set
L-Hang :30 (Pronated grip)
10 Banded external rotation+Internal rotation
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2
18 Min AMRAP
Suitcase Deadlift 53/35 X5
200M Suitcase Carry 53/35
Box jump X 20 24/20
Alternate each round

B.
Dip lockout 3X:30

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

General Fitness Tuesday 11/15-Saturday 11/19

Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking kick to toe touch-step into this easy
Crap walk

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
10 min EMOM
Odd min Hang power clean X10
Even Min Burpees X10

Rest 3 min then

B.
10 Min EMOM
Odd min 3 Wall walks or a :30 Plank hold
Even min 10 Cal sprint on the bike or Rower

C.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk

WOD

A.
10X
Clean+2 Split jerk(split with pause in landing)
*Make sure you are working on catching in the bottom of the squat. For the split jerk you will pause for 2 seconds where you land. Then recover and stand up and then hit the second rep
12 min cap

B.20 Min Row For Meters

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up missed day

 

 

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
3 sets of
10 OVHD walking lunges 155/115
12 min cap

B.
12 Min EMOM
Odd min- 15 DB KB Long cycle (Unbroken)
Even min-200/150M Row

C.
2 set
L-Hang :30 (Pronated grip)
10 Banded external rotation+Internal rotation
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
For time @ 80% effort
21-15-9 reps for time of:
Row for calories
Thrusters

B.
False grip Hips to rings 3X5

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

Monday 11/14/16

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
20 Rep back squat
*Heavier then last week, Week 4

B.
For time ( 15 min Cap)

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

*Adjust weights if needed to be something challenging.

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg-use KB or Barbell no band
3X :30 Front leaning rest on rings

Cool Down
Mobility
Post results

 

 

Veterans Day- 11/11/16


A Change of pace for today.

Prep Work
3 Min Row

3 Sets of
5 Wall facing squats
5 Squat snatch 45/35
10 Beat swings

WOD
The “Three Wise men”
“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch 185/125
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 185/125
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

We attacked this workout last year as a group and we will do so again today. If you know your previous score-AWESOME! Crush it. If this is your first time get fired up and get moving.

Our Story

Cool Down
Mobility
Post results

General Fitness 11/7-11/13

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
20 Rep back squat
*Heavier then last week

B.
5 sets for max reps
1 min to complete
10 Wall ball shots+ Max double unders in remaining time
1 min rest
Note how many double unders

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg-use KB or Barbell no band
3X :30 Front leaning rest on rings

Cool Down
Mobility
Post results

 


Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking kick to toe touch-step into this easy
Crap walk

2X5 Reverse snow angles
2X5 Max distance broad jump

WOD
A.
3X10 Shoulder to OVHD
Go a bit heavier then last week. Making sure this is still practice with cycling a bar overhead.

B.
10 walking lunges
15 burpees
30 American swings (pick a weight that you can do in no more then 2 sets)
:30 Hollow hold

C.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk
WOD
A.
10X
Clean+Split jerk(split with pause in landing)
*Make sure you are working on catching in the bottom of the squat. For the split jerk you will pause for 2 seconds where you land. Then recover and stand up
15 min cap

B.
5 min Row for max calories
Go at this at 100% effort

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up missed day

 

 

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
3 sets of
10 OVHD walking lunges 155/115
12 min cap

B.
12 Min EMOM
Odd min- 15 DB KB Long cycle (Unbroken)
Even min-200M Row

C.
2 set
L-Hang :30 (Pronated grip)
10 Banded external rotation+Internal rotation
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2
14 min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans, 135 lb.
20 muscle-ups/c2b pull ups

B.
Ring swing+Hips to rings
3X5 reps

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results