Teams of 3
100 Toes to Bar
200 Walking Lunges
300 Wall Balls
200 Walking Lunges
100 Toes to Bars
WOD's - Workouts of the Day
Friday’s WOD – November 30, 2018
Gymnastics
Spend 9:00 working Strict Pull Up Level
Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps
Conditioning
ALPHA
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (155/105)
REST 2:00 Between each Round
BRAVO
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (135/95)
REST 2:00 Between each Round
CHARLIE
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (95/65)
REST 2:00 Between each Round
Thursday’s WOD – November 29, 2018
Tabata
:20 Jump Rope
:10 Rest
:20 Mt. Climbers
:10 Rest
:20 Push Ups
:10 Rest
:20 Air Squats
:10 Rest
Core & Conditioning
15:00 AMRAP
25 (Heavy) Russian Kettlebell Swings (70/53) (53/35)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups
Wednesday’s WOD – November 28, 2018
Gymnastics Strength
9:00 EMOM
Min 1: 15 Slow Glute Bridges on the Box
Min 2: 45 Sec Active Bar Hang
Min 3: 10 Empty Bent over BB Rows
Conditioning
ALPHA
3 Rounds
500m Row
12 Deadlifts (225/155)
21 Box Jumps (24/20)
BRAVO
3 Rounds
500m Row
12 Deadlifts (185/135)
21 Box Jumps (24/20)
CHARLIE
3 Rounds
500m Row
12 Deadlifts (135/95)
21 Box Step-ups (24/20)
Tuesday’s WOD – November 27, 2018
Gymnastics
9:00 EMOM
Min 1: 30 Sec Handstand Hold
Min 2: 10 Push Ups
Min 3: 5 Slow Wall Slides (wall angels)
Conditioning
ALPHA (50/35)
21 Cal Bike
16 DB Snatches
18 Cal Bike
16 DB Snatches
15 Cal Bike
16 DB Snatches
12 Cal Bike
16 DB Snatches
9 Cal Bike
16 DB Snatches
BRAVO (35/20)
21 Cal Bike
16 DB Snatches
18 Cal Bike
16 DB Snatches
15 Cal Bike
16 DB Snatches
12 Cal Bike
16 DB Snatches
9 Cal Bike
16 DB Snatches
CHARLIE (20/15)
18 Cal Bike
16 DB Snatches
15 Cal Bike
16 DB Snatches
12 Cal Bike
16 DB Snatches
19 Cal Bike
16 DB Snatches
6 Cal Bike
16 DB Snatches
Monday’s WOD – November 26, 2018
Gymnastics
Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps
Conditioning
ALPHA
10:00 EMOM, Macho Man (135/95)
3 Power Cleans
3 Front Squats
3 Push Jerks
BRAVO
10:00 EMOM, Macho Man (95/65)
3 Power Cleans
3 Front Squats
3 Push Jerks
CHARLIE
10:00 EMOM, Macho Man (55/35)
3 Power Cleans
3 Front Squats
3 Push Jerks
Thursday’s WOD – November 22, 2018
Happy Thanksgiving! Class at 9:30 AM ONLY today!
Partner WOD
“Thanksgiving with the Girls”
“Barbara’s House”
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
“Helen’s House”
500m Row
21 KBS
12 Pull Ups
“Nancy’s House”
500m Row
15 OHS (95/65) (65/45) (45/35)
“Grace and Isabel’s House”
20 Ground to Overhead (95/65)(65/45) (45/35)
“Fran’s House”
21 Thrusters (95/65)(65/45) (45/35)
“Annie’s House”
50-40-30-20-10
DU’s
Sit Ups
Wednesday’s WOD – November 21, 2018
Bike/Midline
15:00 EMOM
Min 1: 15/12 Cal Bike
Min 2: 15 Weighted Sit Ups (plate on chest)
Min 3: 30 Weighted Russian Twists (using plate)
Body Armor
3 “Giant Sets”
20 Empty BB Good Mornings
15 Slow Glute Bridges
15 Slow Empty BB Rows
10 Slow Pausing (2sec @ floor) Empty BB Floor Presses
Rest 1:00 between sets
Tuesday’s WOD – November 20, 2018
Strength
ALPHA
Hang Squat Snatch
1-1-1-1-1-1-1
Moving up in weight each rep attempting to establish a 1-Rep Max for the day
BRAVO/CHARLIE
Hang Power Snatch
1-1-1-1-1-1-1
Moving up in weight each rep attempting to establish a 1-Rep Max for the day
Monday’s WOD – November 19, 2018
Conditioning
“Jackie”
ALPHA
1000m Row
50 Thrusters (45/35)
30 Pull-ups
BRAVO
1000m Row
50 Thrusters (35/25)
30 Seated BB Pull-ups
CHARLIE
750m Row
35 Thrusters (25/15)
20 Ring Rows
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