Monday, November 25, 2019

Happy Birthday Vey!!!
Birthday WOD

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Group Warm Up:

1986 m Row

Conditioning:

- 11 Burpees

- 28 Lunges

- 33 Sit Ups

- 11 Push Ups

- 28 DB Push Press

- 33 Squats

- 11 WB Toss

- 28 DB Snatches

- 33 Deadlifts

Thursday, November 21, 2019

Warm Up:
- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

- 3 Minute AMCAP Row (cals)

Conditioning:

- 12 Wall Ball Shots

- 1 Push-Ups

- 11 WBS

- 2 Push-Ups

- 10 WBS

- 3 Push-Ups

....

....

- 1 WBS

- 12 Push-Ups

Wednesday, November 20, 2019

Thanksgiving WOD

Warm Up:
- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Partner WOD

Break up the WOD how you would like.  Only one partner working at a time.

- 400m Run

- 20 G2O

- 300m Run

- 20 Pull Ups

- 200m Run

- 20 Weighted Squats

- 100m Run

- 20 WB Toss

Partner Cash Out:

-500 Singles

-500m Row

Monday, November 18, 2019

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Strength/Skill
Bench Press

Conditioning:

30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Thursday, November 14, 2019

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

Bench Press

Conditioning:

5 Rounds -
- 300m Run
- 10 Pull-Ups
- 15 Sit-Ups
- 20 Walking Lunges

Wednesday, November 13, 2019

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

TABATA 

- DB Snatches

Conditioning:

21-18-15-12-9-6-3

- Push Ups

- Wall Ball Shots

Veteran's Day 2019- November 11

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Strength/Skill
2 min. Unbroken Sit-Ups
Rest 30 seconds
2 min. Squats

Conditioning:
"21 Guns" WOD with Warriors Tribute WOD
21Min AMRAP"
- 400m run
- 21 Push Ups
- 21 Box Jumps
- 15 Burpees
- 9 Pull Ups

Thursday, November 7, 2019

Warm -Up
- Stretch/Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:
8 min. EMOM 3 DB Manmakers

Conditioning 1:
10 min. AMRAP
- 10 Deadlifts
- 15 Push-Ups
- 20 KB Swings

Conditioning 2:
2 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Wednesday, November 6, 2019

Warm -Up
- Stretch/Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:

TABATA Plank and Leg Raises

Conditioning:

AMRAP in 12 Minutes-

- 50m Burpee Broad Jump

- 12 Box Jumps (24/20)

- !8 Double Unders (60 Singles)