Monday

WOD - Teams of 4 - “Bert”

50 Burpees

400 meter Run

100 Push-Ups

400 meter Run

150 Walking Lunges

400 meter Run

200 Air Squats

400 meter Run

150 Walking Lunges

400 meter Run

100 Push-Ups

400 meter Run

50 Burpees

*2 people work at a time while 2 rest. Attack the workout however you want. Any order, any way. Make sure and communicate to your teammates what is getting done so you dont do extra work.

Intent: This is our Veterans day wod. It is meant to improve communication between you and classmates!

Friday

Strength

Front Squat - 5 @ 65%, 5 @ 75%, Max Reps @ 85%

WOD - 14 min CAP

3 Rds

400m Row

12 Thrusters 115/75

6 BMU. *Scale to 6 ring Rows + 6 Dips

Intent: This workout will test your ability to pick sustainable sets of all three movements. Try to maintain these sets for rounds 1 and 2 and then slightly increase your pace on round 3.

Thursday

WOD - Teams of 2 - 35 min CAP

2 Rds

50 Cal Bike

10 Rope Climbs/20 sPull Ups/ 30 RWU’s

2 Rds

60 KBS 70/53

150 DU

2 Rds

50 Burpees Rx+ Over the partner

50 DB PCL 50’s/35’s

Intent: This will help improve communication between teammates. Pick a variation of the rope climb that will allow you to do a rep and then rest while your partner performs their reps.

Wednesday

Oly

OTM 4

3 Position Snatch (High Hang, Knee, Floor)

OTM 6

1 Snatch (build to heavy single)

WOD

7 min AMRAP

5 SDHP 115/75

5 sHSPU

Intent: We have a classic push/pull combo in this workout. Pick a weight that will allow you to the SDHP unbroken or in two sets. HSPU should be scaled so that your sets are consistent across the 7 minutes.

Extra Credit:

3 Rds

10 Good Mornings Rx+ Weighted Back Ext.

15 Straight Leg Raises Rx+ Hanging

15 Glute Bridges Rx+ Banded

Tuesday

WOD - 20 min CAP

60 Alt Pistols (L+R=2)

50 Wall Balls 20/14 @ 10/9

40 T2B/K2E/LL

30 Box Jump Overs 24/20

20 PCL 185/125

10 FSQ

Intent: This workout will challenge your gymnastic endurance. Modify pistols as needed and pick a weight that will allow quick singles on PCL.

Barbell

Deadlift - 5 @ 65%, 5 @ 75%. Max Rep @ 85%(1 attempt)

Monday

Strength

4 Rds

2 BTN Split Jerks (64%, 68%, 72%, 76%)

3 sPull Ups or 3 Negatives

WOD

20 min AMRAP

15 Burpees

30 Cal Row/Ski/Bike

Intent: This workout will be very tedious. The movements are basic and you will need to stay focused on being efficient with your mechanics.

Friday

WOD

8 min AMRAP

5 sPull Ups

5 T2B/K2E/LL

5 Push Ups

Rest 3 min.

8 min AMRAP

10 Abmat Sit Ups Rx+ GHD SU

10 Supermans Rx+ GHD B.Extension

20 Mt.Climbers (L+R=2) *Fast kind.

Intent: This workout will challenge you on basic movements. How well can your perform some of our basic movements under fatigue?

Odd Objects

Accumulate:

2 min Sandbag March

10 KB Windmills ea

10 KB Armbars (5/5)

Thursday

Strength

Alt OTM 15

  1. 8 DB Step Ups 4/4

  2. 8 DB Bench Press

  3. 8 Seated Band Rows

WOD - 9 min CAP

21 Cal Row

15 Cal Bike

9 Cal Ski

45 DB Thrusters 50’s/35’s

Intent: The cardio elements should be done at about 85%-90% max effort. Followed by finishing the Thrusters in as few sets as possible.

Wednesday

WOD

10 min AMRAP

10 Goblet Lunge Steps 53/35

5 Dips Rx+ Ring Dips

10 Goblet Lunge Steps

5 SA KB PCL ea arm

Intent: This will test your ability to perform unilateral work with odd object loading.

Gymanstics

Alt OTM 10

  1. :30 sec Handstand weight shifts

  2. :30 sec SL Tuck holds. Switch legs at :15 sec mark