Friday, 4 December WOD

Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes                (Every 2 – 3 minutes)

7 rounds not for time                       (maintain good form) 

10 x Push Press       (95# / 65#)

Metcon:          10 rounds for time:              (25 Minute time CAP)

10 wall balls shots               (20# / 14#)

10 Kettle Bell Swings          (53# / 35#)

Thursday, 3 December WOD

Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes                (Every 2 to 3 minutes)

7 rounds not for time                       (maintain good form) 

10 x Power Cleans (95# / 65#)                 (touch and go)

Metcon:          15 Minute AMRAP:              

7 x Front Squats       (95# / 65#)     

7 x Burpees over the bar                

20 Ab Mat Sit-ups    

Wednesday, 2 December WOD

Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes                (every 3 to 4 minutes)

5 Rounds Not For Time

10 x Overhead Squats        (95# / 65#)

10 x Power Snatch             (95# / 65#)

Metcon:          20 Minutes

1 Round for time

1600 Meter Run                   (2000 Meter Row)            

25 x Toes to bar

Tuesday, 1 December WOD

Warm Up: 10 Minutes

Strength/Skill: 20 Minutes (Every 2 to 3 minutes)

7 rounds  Not for time (maintain good form) 

6 x Deadlift (work up to a heavy set – should be touch and go)

Metcon: 10 Rounds for time:   (time cap at 20 Minutes)

5 x Pull Ups

10 x Push Ups

15 x Air Squats

Monday, 30 November WOD

Warm Up: 10 Minutes


Strength/Skill: 20 Minutes (take 5 or 6 minutes to warm up and work up to weight)
12 Minute EMOM (maintain good form – unbroken sets)
6 x Thrusters (95# / 65#) (135+/95+ for Rx+)


Metcon: 6 Rounds for time:
10 x lateral burpees over bar 10 x front squats (135/95)
200 meter run (250 Meter Row)

Friday, 27 November WOD

Warm up: 10 minutes

Strength/Skill: 20 Minutes(about every 2 to 3 minutes)

7 SETS  – Work to a heavy set focusing on form

Complete every round unbroken (drop and grab ok)

8 x Squat Cleans

METCON (FOR TIME)

“12 Days of Thankfulness”

1 250m run

2 Muscle-Ups

3 Thrusters 95/65

4 Box Jumps 24/20 inch

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings 55/35

8 Snatches 95/65

9 Toes to Bar

10 Walking Lunges 55/35

11 Push Press 95/65

12 Bar facing Burpees

Wednesday, 25 November WOD

Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes    (about every 2 to 3 minutes)

7 Rounds NOT for time – work to a heavy set focusing on form, all sets should be touch and go. 

6 x  Deadlift 

Metcon:          15 Minute AMRAP   

            8 x Front Squats  (95#/65#)           (Clean the bar from the floor)

            8 x Toes to Bar                                 

            200 Meter Run         (250 M Row)

Tuesday, 24 November WOD

Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes

6 minutes Double-Under Practice, then 4 minutes for 2 tries for maximum unbroken set

EMOM for 10 minutes 

  • 5 x Plank position up downs left side
  • 5 x Plank position up downs right side

Metcon:          5 Rounds for time    (20 Minute Cap)

  • 10 x Weighted DB Box Step ups               (50# / 35#)
  • 10 x DB Snatch                                            (50# / 35#)
  • 10 x DB OHS                                                (50# / 35#)

Monday, 23 November WOD

Warm Up: 10 Minutes

Strength/Skill:           20 Minutes    (about every 2 to 3 minutes)

7 RNFT  – work to a heavy set focusing on form – complete every round unbroken 

8 x Thrusters 

Metcon:          5 Rounds for time:                           

15 Kettle Bell swings           (53# / 35#)

200 meter run           (250 M Row)