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Wednesday 11/27/19

11/27/2019

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REMEMBER... NO WOD Tomorrow on Thanksgiving. Tristen will be running a 1:00pm WOD on FRIDAY.. That will be the only one of the day. We are going to be closed on SATURDAY and back to Regular schedule on MONDAY. 

STRENGTH
   10 Minute EoMOM of:
Deadlifts 5x5 @75%

Partner Workout
   P1: Row for Max Calories 
while
   P2: Completes 30 Wall Balls and 15 C2B Pull Ups
Switch
    3 ROUNDS  

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Tuesday 11/26/19

11/26/2019

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STRENGTH
   10 Minute EoMOM of :
Bench Press 5x3 @80-85%

METCON - "Annie"
   D/U's
   Ab Mat Sit Ups
50, 40, 30, 20, 10

CASH OUT..... 50 Burpees and 5 Rope Climbs

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Monday 11/25/19

11/25/2019

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STRENGTH
15 Minutes to Find Back Squat 1RM

WOD - "DT"
   12 Deadlift
   9 Hang power clean
   6 Push jerk
5 Rounds for Time

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friday 11/22/19

11/22/2019

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STRENGTH/SKILL
   10 Minute EoMOM of : 
Squat Snatches 3x5, 2x2

METCON 
   1:00 Rowing
:20 REST
   1:00 Running down and Backs
:20 REST
   1:00 Jumping Rope
:20 REST
    4 ROUNDS

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THURSDAY 11/21/19

11/21/2019

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​STRENGTH
10 Minute E-M-O-M
Alternate between
12 KB Swings
     AND
12 Alternating KB Snatches
(53/35)

METCON
191121
25 Wall Balls (20/14)
10 Hang Power Cleans (155/105)

4 ROUNDS
(20 Minute Cap)
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WEDNESDAY 11/20/19

11/20/2019

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STRENGTH
   BENCH PRESS 3 X 5 : 80%, 2 X 2 : 90%

METCON
    10 Deadlifts (225/155)
    20 T2B
   30 D/U's
18 MINUTE AMRAP


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November 19th, 2019

11/19/2019

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STRENGTH
Alternate between
6 Front Squats
AND
10 Back Squats
EoMOM For 12 Minute USING THE SAME BAR... 3 Sets of each lift

WOD
   25 Box Jumps (24/20)
   10 Burpees
   10 Power Cleans (135/95)
4 ROUNDS
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Monday 11/18/19

11/18/2019

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STRENGTH
PUSH PRESS 3 X 5 @75%,  2 x 2 @ 85%

WOD
   Cindy - Rx
5 Pull Ups
10 Push Ups
15 Squats
    20 Minute AMRAP

OR

    Cindy Rx+
5 Bar M/U's
10 Burpees
15 Box Jumps (24/20)
    20 Minute AMRAP
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Friday 11/15/19

11/15/2019

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Buy in : 50 Burpees

WOD - Snatch Power Cycle
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Snatch Grip Push Press
5 OH Squats
5 Power Snatchs
16 Minute AMRAP

Cash Out: 1 Mile Run
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Thursday 11/14/19

11/14/2019

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SKILL WORK
10 Minutes to complete12 rounds of the follwoing:
   1 Clean Pull
   1 Clean HIGH Pull
   1 Power Clean
   1 Squat Clean
   1 Clean & Jerk

METCON - Partner Workout:
   P1: Rows 500 Meters
while
   P2: Completes max reps on Bench Press at (155/105)
SWITCH
4 ROUNDS - Score is Total Reps 
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US