Blog Archives

WOD-NOVEMBER 16, 2018

11/15/2018

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BenchMark

MetCon:

“Teeter Totter”
3 Rounds:
25 Double Unders
5 power snatch (115/85)
25 Double Unders
5 squat Snatch (115/85)
25 Double Unders
5 OHS (115/85)

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WOD-NOVEMBER 15, 2018

11/14/2018

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12:00 E2MOM
3 Reps Weighted Strict Ring C2B Pull ups

Metcon:

10:00 min AMRAP

10 Strict TTB
10m Single Arm DB Farmers Carry
(Each Side)
10m Hand Stand Walk

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WOD-NOVEMBER 14, 2018

11/13/2018

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Front Squat

20:00 to Set
3RM Front Squat

Metcon:

5 Rounds:
10 DB Step ups (65/45)
15 Cal AB
20 Wall Balls (20/14)

(15:00 CAP)

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WOD-NOVEMBER 13, 2018

11/12/2018

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Set Max UB Strict Pull Ups

Metcon

150m row
1:00 rest
200m row
2:00 rest
300m row
3:00 rest
400m now
4:00 rest
500m row
5:00 rest
1000m row

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WOD-NOVEMBER 12, 2018

11/11/2018

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Pressing

20:00 E4MOM

3 BW Jerks
Max Strict HSPU

Metcon:

0-3:00
24 Cal AB
10 WB
3-6-9-12, etc Push Ups

6-9:00
36 Cal Row
10 Burpees
3-6-9-12, etc Ring Dips

12-15:00
48 Double Unders
10 KB Swings
3-6-9-12, etc HSPU

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WOD-NOVEMBER 9, 2018

11/8/2018

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BenchMark

MetCon:

“Mountain Man"
10 D-Ball Lunges (100/75#)
20 Pull Ups
30 Wall Ball (20/14#)
40 Burpees
50 Box Jumps
60 KB Swings (55/35)
70 m Sled Push (185/135)
80 Air Squats
90 Double Unders
100 Sit Ups
90 Double Unders
80 Air Squats
70 m Sled Push (185/135)
60 KB Swings (55/35)
50 Box Jumps
40 Burpees
30 Wall Ball (20/14#)
20 Pull Ups
10 D-Ball Lunges (100/75#)

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November 07th, 2018

11/7/2018

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20:00 to Set
5RM Front Squat

Metcon:

50 Burpees
50 Cal Row
50 Cal Assault Bike

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WOD-NOVEMBER 7, 2018

11/6/2018

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Press

12:00 E2MOM
Bar Complex:
2 Bar Muscle Up
4 C2B
6 Pull ups

Metcon:

7:00 AMRAP
7 –Power Cleans (115/95)
7 – Pull Ups

Rest 3:00

5:00 AMRAP
5 – Power Cleans (155/135)
5 – C2B Pull Ups

Rest 3:00

3:00 AMRAP
3 – Power Cleans (205/135)
3 – Bar Muscle Up

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WOD-NOVEMBER 6, 2018

11/5/2018

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Metcon

“Dork Partners”
6 Rounds (each)
60 Double Unders
30 KB Swings
15 Burpees

Each Partner Complete a round while other partner completes a 50 Lateral Ball Slams(20/14)

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WOD-NOVEMBER 5, 2018

11/4/2018

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MU/Pull

Work up to 90-100% of max so far this cycle and then complete
12:00 E3MOM
8 Single Arm KB/DB Push Press @ the same weight for all sets

Metcon:

27-21-15-12-9-6-3
DB snatch (alternating) 65/45 lbs high Box jumps, step down 30/24

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Life changing fitness

WOD-NOVEMBER 16, 2018

BenchMark

MetCon:

“Teeter Totter”
3 Rounds:
25 Double Unders
5 power snatch (115/85)
25 Double Unders
5 squat Snatch (115/85)
25 Double Unders
5 OHS (115/85)

WOD-NOVEMBER 15, 2018

12:00 E2MOM
3 Reps Weighted Strict Ring C2B Pull ups

Metcon:

10:00 min AMRAP

10 Strict TTB
10m Single Arm DB Farmers Carry
(Each Side)
10m Hand Stand Walk

WOD-NOVEMBER 14, 2018

Front Squat

20:00 to Set
3RM Front Squat

Metcon:

5 Rounds:
10 DB Step ups (65/45)
15 Cal AB
20 Wall Balls (20/14)

(15:00 CAP)

WOD-NOVEMBER 13, 2018

Set Max UB Strict Pull Ups

Metcon

150m row
1:00 rest
200m row
2:00 rest
300m row
3:00 rest
400m now
4:00 rest
500m row
5:00 rest
1000m row

WOD-NOVEMBER 12, 2018

Pressing

20:00 E4MOM

3 BW Jerks
Max Strict HSPU

Metcon:

0-3:00
24 Cal AB
10 WB
3-6-9-12, etc Push Ups

6-9:00
36 Cal Row
10 Burpees
3-6-9-12, etc Ring Dips

12-15:00
48 Double Unders
10 KB Swings
3-6-9-12, etc HSPU

WOD-NOVEMBER 9, 2018

November 07th, 2018

20:00 to Set
5RM Front Squat

Metcon:

50 Burpees
50 Cal Row
50 Cal Assault Bike

WOD-NOVEMBER 7, 2018

Press

12:00 E2MOM
Bar Complex:
2 Bar Muscle Up
4 C2B
6 Pull ups

Metcon:

7:00 AMRAP
7 –Power Cleans (115/95)
7 – Pull Ups

Rest 3:00

5:00 AMRAP
5 – Power Cleans (155/135)
5 – C2B Pull Ups

Rest 3:00

3:00 AMRAP
3 – Power Cleans (205/135)
3 – Bar Muscle Up

WOD-NOVEMBER 6, 2018

Metcon

“Dork Partners”
6 Rounds (each)
60 Double Unders
30 KB Swings
15 Burpees

Each Partner Complete a round while other partner completes a 50 Lateral Ball Slams(20/14)

WOD-NOVEMBER 5, 2018

MU/Pull

Work up to 90-100% of max so far this cycle and then complete
12:00 E3MOM
8 Single Arm KB/DB Push Press @ the same weight for all sets

Metcon:

27-21-15-12-9-6-3
DB snatch (alternating) 65/45 lbs high Box jumps, step down 30/24

Archives

Categories

Life changing fitness

BenchMark MetCon: “Teeter Totter”3 Rounds:25 Double Unders 5 power snatch (115/85)25 Double Unders5 squat Snatch (115/85)25 Double Unders 5 OHS (115/85)​

​12:00 E2MOM 3 Reps Weighted Strict Ring C2B Pull upsMetcon:10:00 min AMRAP 10 Strict TTB10m Single Arm DB Farmers Carry (Each Side)10m Hand Stand Walk

​Front Squat 20:00 to Set3RM Front Squat Metcon: 5 Rounds:10 DB Step ups (65/45)15 Cal AB20 Wall Balls (20/14) (15:00 CAP)

​Set Max UB Strict Pull UpsMetcon150m row1:00 rest200m row2:00 rest300m row3:00 rest400m now4:00 rest500m row5:00 rest1000m row

​Pressing20:00 E4MOM 3 BW JerksMax Strict HSPU Metcon:0-3:0024 Cal AB10 WB3-6-9-12, etc Push Ups 6-9:0036 Cal Row10 Burpees3-6-9-12, etc Ring Dips 12-15:0048 Double Unders10 KB Swings3-6-9-12, etc HSPU

20:00 to Set5RM Front SquatMetcon:50 Burpees50 Cal Row50 Cal Assault Bike

​Press 12:00 E2MOMBar Complex:2 Bar Muscle Up 4 C2B6 Pull ups Metcon: 7:00 AMRAP7 –Power Cleans (115/95)7 – Pull Ups Rest 3:00 5:00 AMRAP5 – Power Cleans (155/135)5 – C2B Pull Ups Rest 3:00 3:00 AMRAP3 – Power Cleans (205/135)3 – Bar Muscle Up

​Metcon “Dork Partners”6 Rounds (each)60 Double Unders30 KB Swings15 Burpees Each Partner Complete a round while other partner completes a 50 Lateral Ball Slams(20/14)

​MU/PullWork up to 90-100% of max so far this cycle and then complete12:00 E3MOM8 Single Arm KB/DB Push Press @ the same weight for all sets Metcon:27-21-15-12-9-6-3DB snatch (alternating) 65/45 lbs high Box jumps, step down 30/24

Archives

Categories

BenchMark

MetCon:

“Teeter Totter”
3 Rounds:
25 Double Unders
5 power snatch (115/85)
25 Double Unders
5 squat Snatch (115/85)
25 Double Unders
5 OHS (115/85)

12:00 E2MOM
3 Reps Weighted Strict Ring C2B Pull ups

Metcon:

10:00 min AMRAP

10 Strict TTB
10m Single Arm DB Farmers Carry
(Each Side)
10m Hand Stand Walk

Front Squat

20:00 to Set
3RM Front Squat

Metcon:

5 Rounds:
10 DB Step ups (65/45)
15 Cal AB
20 Wall Balls (20/14)

(15:00 CAP)

Set Max UB Strict Pull Ups

Metcon

150m row
1:00 rest
200m row
2:00 rest
300m row
3:00 rest
400m now
4:00 rest
500m row
5:00 rest
1000m row

Pressing

20:00 E4MOM

3 BW Jerks
Max Strict HSPU

Metcon:

0-3:00
24 Cal AB
10 WB
3-6-9-12, etc Push Ups

6-9:00
36 Cal Row
10 Burpees
3-6-9-12, etc Ring Dips

12-15:00
48 Double Unders
10 KB Swings
3-6-9-12, etc HSPU

20:00 to Set
5RM Front Squat

Metcon:

50 Burpees
50 Cal Row
50 Cal Assault Bike

Press

12:00 E2MOM
Bar Complex:
2 Bar Muscle Up
4 C2B
6 Pull ups

Metcon:

7:00 AMRAP
7 –Power Cleans (115/95)
7 – Pull Ups

Rest 3:00

5:00 AMRAP
5 – Power Cleans (155/135)
5 – C2B Pull Ups

Rest 3:00

3:00 AMRAP
3 – Power Cleans (205/135)
3 – Bar Muscle Up

Metcon

“Dork Partners”
6 Rounds (each)
60 Double Unders
30 KB Swings
15 Burpees

Each Partner Complete a round while other partner completes a 50 Lateral Ball Slams(20/14)

MU/Pull

Work up to 90-100% of max so far this cycle and then complete
12:00 E3MOM
8 Single Arm KB/DB Push Press @ the same weight for all sets

Metcon:

27-21-15-12-9-6-3
DB snatch (alternating) 65/45 lbs high Box jumps, step down 30/24