Monday, November 30, 2020

Warm Up:

Stretch

5 Sanctuary Laps Or 300m Run

-20 Lunges

-20 Sit Ups

-20 Squats

-20 Junping Jacks

-30s Sampson Stretch

Conditioning:

TABATA WOD

-Jumping Squats

-Mountain Climbers

-Sit Ups 

-Push Ups 

-Leg Lifts

-Burpees

Thursday, November 19, 2020

Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

3 Rounds

- 1 Min. Singles/DU

- 30s Rest

- 1 Min. Plank Hold

- 30s Rest

Conditioning:
AMRAP in 15 Minutes -

- 200m Run

- 3 Push Ups

- 6 Pull-Ups

- 9 Squats

- 12 Box Jumps

Wednesday, November 18, 2020

Warm-Up:
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (PVC or Empty Bar)
- 10 Dive-bomber push-ups

Strength:
- Find 3RM - Push Press

Conditioning:
AMRAP in 15 Minutes -
- 300m Run
- 15 Deadlift (115/75)
- 10 Hang Power Clean
- 5 Push Press

Monday, November 16, 2020

Warm-Up:
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups

Skills:
Alternating TABATA -
- Push-Ups
- Plank Hold

Conditioning:
4 Rounds -
- 400m Run
- 20 Medball Toss
- 20 Medball Sit-Ups

Thursday, November 12, 2020

Warm Up:
300 m run
2 Rounds
-10 Squats
-10 Push-Ups
-10 Sit-Ups
-10 Pull-Ups
-10 Dips
-10 Walking Lunges
-30s Samson Stretch

For Time:
- 400m Run

Conditioning:

30 - 20 - 10 -

- Deadlift (155/105)

- Sit-Ups

- Pull Ups

- Push Up

- Singles

Wednesday, November 11, 2020

Warm Up:

300 m run

2 Rounds

-10 squats

-10 push-ups

-10 sit-ups

-10 pull-ups

-10 dips

-10 walking lunges

-30s Samson stretch

SKill/Strength

For Time:

8 Min EMOM- Start with 2, increase by 1

Ascending DB Manmakers

Conditioning:

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Burpees

Monday, November 9, 2020

Warm Up:

As posted

Skill/Strength:

7 min Ascending EMOM

3 Burpees, increasing by 2 each min.

Conditioning:

30 Pull-Ups

30 DB Bench Press (45/35)

30 Sit-Ups

30 Kettlebell Swings (62/44)

30 Box Jumps (24/20)

30 Mountain Climbers

30 Lunges

30 Deadlifts

30 Squats 

Cashout:

5 attempts of 100 unbroken singles

Thursday, November 5, 2020

Warm Up:

As posted on board

Skill/Strength:

Run 1 mile/ Power Walk 800m

Conditioning:

TABATA Workout

1 Min. Rest Between Movements

- Mountain Climbers

- Sit Ups

- DB Snatches

- DB Push Press

- Weighted Lunges

Wednesday, November 4, 2020

Warm Up:

Stretch

Light jog

-50m Butt Kicks

-50m High Knees

-100m Horses

-25 Sit Ups

Skill/Strength

Alternating TABATA

-DB Bench Press

-Lunges

Conditioning:

AMRAP in 5 minutes -

- 100m Sprint

- 5 Kettlebell Swings (62/40)

- 10 Unbroken Squats

Rest 2 Min.

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Toes to Bar (hanging leg raises) or Dips (if we are inside due to weather)

- 10 Unbroken Push-Ups

Cash Out:

50 Burpees