Monday

Strength

DB/KB hang squat clean 5 x 5

WOD

10-1

Knees to elbows

Ring rows

Push ups

 

Challenge

20 Burpees and 20 air squats in under 1:30/2:00

 

Partner

100 Wall ball for time

 

Tuesday

Strength

Overhead squat 5 x 3

WOD

30 20 10

Overhead squat 75lbs/45lbs

Pull ups

 

Challenge

500m row and 30 kb swings in under 3:00/4:00

 

Wednesday

Skill

Drop squat

WOD/Strength

7 x 3

Squat clean

 

Challenge

20 burpee tire jumps in under 1:30/2:00

 

Partner relay

2 rounds for time

250m row

20 wall ball

100 jump rope

 

Thursday

Skill

Pull ups

WOD

21 15 9

Deadlift 155lbs/95lbs

Ring dips

 

Challenge

20 chest to bar pull ups for time

 

Partner

100 ring dips for time

Monday

"Core to Extremity"

Skill

Back squat

 

WOD

Diane

21 15 9

Deadlift 225, 135

HSPU

*DB push press (go heavy)

*Ralph 6:49 as Rx'd

 

Challenge

50 consecutive kb swings

 

Finisher

Quality stretch

 

Tuesday

"Try it as RX'd"

Skill

Pull up

 

WOD

Cindy

20 min amrap

5 pull ups

10 push ups

15 air squat

*Ralph 23 rounds as Rx'd

 

Challenge

62 and back in under 3:30 men; 4:00 women

 

Wednesday

"How mentally tough are you?"

Skill

Knees to elbows

 

WOD I

Max unbroken reps (running total for score)

Wall ball

Push ups (chest to ground)

Air squats

KB swings

Bar thrusters

Pull ups (no modifications)

HSPU (no modifications)

Muscle ups (no modifications)

Ring dips (no modifications)

Burpees in 2 minutes

Big tire jumps in 2 minutes

Double unders

Rope climbs

 

*no more than :30 second break between exercises

 

WOD II *Partners or Teams*

5k row (250m intervals)

 

Challenge

10 consecutive wall ball shots (on target)

 

Thursday

"The Maximus"

Skill

Muscle up

 

WOD

10-1

Power cleans

20-11

Push ups

*Ralph 14:40 w/ 165lbs

 

Challenge

500m row

50 air squats

*under 3 minutes men; 4 minutes women

 

Finisher

Good stretch

 

Friday

"Heavy low, light high"

Skill

Rowing

-Team 2k row-

 

WOD

Death by Deadlift (go heavy)

 

Challenge

Max consecutive overhead squats at ½ body weight

 

Finisher

Knees to elbow practice

 

Monday

"Monday Funday"

Skill
L sits

WOD
"Elizabeth"
21 15 9
Squat cleans 135, 95
Ring dips


Challenge

20 burpees for time
 

Tuesday

"Perfection may never be attained, but the hunt is well worth it"

Skill
Air Squat and Medball clean

WOD
10 minute AMRAP of:

7 Medball squat cleans and 7 Push ups (chest to ground)

Challenge
100 Sit ups for time

Finisher

Pull up practice

Wednesday

 

"You must control your body before you can control weight"

Skill
Front Squat
 

WOD
21 15 9

Pull ups

Burpees

14" Tire jumps

Challenge
50 20" tire jumps for time

Thursday

 

"Explosive"

Skill

Snatch

WOD
Snatch

1-1-1-1-1-1-1
 

Challenge

L-sit for time

Finsher

500m Row
 

Friday

":)"

Skill

Thruster

WOD
Fran
21 15 9
Thruster 95lbs, 65lbs
Pull up

Challenge
Pull ups in a minute
 

Monday

“The gymnast in you”

WOD I

4 rounds

20 Ring leg lifts

40 Flat kips

20 Medball overhead alt. lunge jumps

Row 200m

 

WOD II

21 15 9

Knees to elbows

Snatch

 

Finisher (skill/strength)

Kipping Pull up (5 x 5)

Tuesday

“Single best movement ever”

Starter (skill/strength)

Weighted pull ups (5 x 3)

 

WOD I

15 12 9

Burpee squat clean and jerk

Wall ball

 

WOD II

30 20 10

Ring dips

Windshield wipers

Push ups

Wednesday

“Working on the farm”

WOD I

20 15 10 5 (same weight)

Straight leg deadlift

Bent over row

Sit ups

 

Strength/Skill

Pistols

 

WOD II

6 Farmer walks (D&B)

4 Sled push/plate push (D&B)

50 KB swing

Thursday

“Can I go back to the handstands?”

Skill

Handstand

 

WOD I

2 rounds

20 HSPU (20 wall walks; 60 tallbees; 200 mountain climbers)

40 Walking goblet lunges

 

WOD II

30 20 10

Soft squat jumps

Push ups

Tire jumps

Row 200m

 

Friday

“Why so chipper?”

Strength

Weighted pull ups (5 x 5)

 

WOD (stagger start)

40 Air squat

10 Pull ups

20 Hamstring curls

30 DB floor press (elevated glutes)

40 Sit ups

40 Tire step ups

20 Knees to elbows

20 Tallbees

Row 400m

20 DB thrusters

20 KB swing

2 Sled pushes

20 Flat kips

1 rope climb (3 rope walks or 20 pull ups)

20 Burpees

20 Ring dips

 

Monday

Skill

Hang Power Snatch (footwork)

Strength

5x3 Snatch Grip Deadlift

5x3 Hang Power Snatch

WOD

AMRAP 20 minutes

 

20- Snatch Grip OH Alternating Lunge Jumps

15- Pushups

10- Tallbees

5- Burpees

 

Tuesday

Skill

Kettlebell Clean & Jerk

Strength

5x3 Hang Power Clean

WOD

Goal= 150 Air Squats

 

Every minute on the minute

4- KB/DB Clean & Jerk Each Arm (8 total) 

max air squats

CHALLENGE

Row 1k

 

Wednesday

Skill

Push Up/ Plyo- Pushup

Strength

5x10 KB Swings  (Move up to heavier KB’s, use 2x KB’s if needed)

WOD

3- Rounds

7- Tire Flips

21- Ring Rows (Legs straight)

50- Sit Ups

 

CHALLENGE

Row 500m

20- Dead Hang Pullups

*Sub 3:00 Minutes

**Sub 2:15 (male) kipping pullups

***Sub 2:45 (female) kipping pull-ups

 

Thursday

HAPPY THANKSGIVING!

 

Friday

Skill

Turkish Get Up (allow use of off hand)

 

Strength

2 or 3x250m Rower (depends on attendance)

 

WOD

Teams of 3 or 4 (break up members accordingly)

Work as a team to break up all the reps. Complete set # of reps as a team.

Only 1 member on team can be going at any given time.

Must finish all reps before moving on to next exercise.

Must follow order given.

 

200- Thrusters (male-75, female- 45, youth- 22)

175- Pullups

150- HandStand Pushups- (team members can assist each other through ROM)

175- Tire Jumps

200- Burpees

SPORT FIT

• Save money in a group
• Have more fun with friends

Make working out a social gathering