Archive for the ‘Uncategorized’ Category

Saturday 11/19

Posted: 11/19/2022 in Uncategorized

Sally

4 sets:
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
-rest 1:1 between sets-
(KG conv: DB 22.5/15)

Friday 11/18

Posted: 11/17/2022 in Uncategorized

Shoulder Press 1×4

  • Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

Barbell Bash

  • 50 Deadlifts (135/95)
  • 40 Shoulder to Overhead (135/95)
  • 30 Front Squats (135/95)
  • 20 Power Cleans (135/95)
  • 10 Thrusters (135/95)
  • (KG conv: 61/43)

Thursday 11/17

Posted: 11/16/2022 in Uncategorized

Back Squat:

  • Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

Doc Hudson

Teams of 2
5 rounds
300ft Double Kettlebell Front Rack carry (53/35)
30 Toes to Bar
Split Reps However

Wednesday 11/16

Posted: 11/16/2022 in Uncategorized

“Focus. Speed. I am speed.”

15 min AMRAP
10/8 Cal Echo Bike
5-10-15-20-25…
Kettle Bell Swings (53/35)
Push Ups

Accessory
3 Sets
14 Barbell Front Rack Step Ups (7left/7right)
**Quality, not load!**

TUESDAY 11/15

Posted: 11/15/2022 in Uncategorized

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

TOW MATER

Freedom (RX’d)

For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8

  • See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

MONDAY 11/14

Posted: 10/16/2022 in Uncategorized, WOD

LIGHTENING MCQUEEN
3 Sets For Time
2 Rounds
50′ Front Rack Walking Lunge
50 Double Unders
5 Wall Walks
50 Double Unders
(Rest 1:1)

100122 Saturday

Posted: 09/30/2022 in Uncategorized, WOD

Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike

Partner 2:
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)

Partner 3: Rest

Individual Option:
5 sets
Buy-in: 25/20 Calorie Bike Erg (Or 20/15 Calorie Assault Bike)
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
-Rest 2:00 between sets-

093022 Friday

Posted: 09/29/2022 in Uncategorized, WOD

50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
(KG Conv: 43/29)

092922 Thursday

Posted: 09/28/2022 in Uncategorized, WOD

Partner
5000m Run Relay

Individual Option:
10x200m Run
-Rest 1:00 between sets-

092822 Wednesday

Posted: 09/27/2022 in Uncategorized, WOD

3 Position Clean (high hang, Above the knee, Floor)

5×1

Push Jerk 3×1

20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups

At 6:00

15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00

10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups

Cap at 18:00