Category: WOD
Thursday November 19, 2020 'Thursday Workout'

Strength: Deadlift 10-8-6-4-2

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

40 Strict Situps

30 Step ups (20″/16″)

20 Cals on Row/Dyne/Erg

10 Dips on rings or stationary dip bar RX+(Muscle up to dips)

Tuesday November 17, 2020 'Wednesday Workout'

Workout: For Time

Teams of 2!

1 Mile run Buy in then,

4 Rounds of

20 DB Single Arm Thruster (50/35)

20 Pull ups

then,

4 Rounds of

40 DB Goblet Squats (50/35)

40ft Handstand walk (10ft increments) or 4 Wall walks

then,

1 Mile run Buy out

Tuesday November 17, 2020 'Tuesday Workout'

Strength: Strict Press 10-8-6-4-2

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

4 Power Cleans RX(135/93) RX+(165/115)

8 Toes To Bar

24 Double Unders

Sunday November 15, 2020 'Monday Workout'

Strength: Back Squats 10-8-6-4-2

Workout: 22 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

100 Calorie Row/Dyne/Erg

75 Situps

50 Wallballs

25 Push ups

Thursday November 12, 2020 'Friday Workout'

Strength: Split Jerks 4×2

Workout: For Time

33-27-21-15-9 Wallballs (20/14)

10 DB Floor Presses (50/35)

then,

10 Alternating DB Snatches (50/35)

33-27-21-15-9 Air Squats

Thursday November 12, 2020 'Thursday Workout'

Strength: Deadlifts 5×3

Workout: 4 Rounds of “Fight Gone Bad” Style

1 Minute at each Station

Situps

Russian KB Swings (53/35)

Renegade Rows (50/35)

Step ups (24″/20″)

Cals on Row/Dyne/Erg

**No 1 min rest…**

Tuesday November 10, 2020 'Wednesday Workout'

Strength: “Squat” Snatch 4×2

Workout: For Time

15-12-9-6 Overhead Squats RX M(95-115-135-155) RX Fe(63-73-93-103)

400m Run

Tuesday November 10, 2020 'Tuesday Workout'

Workout: 44 Minute AMRAP

Teams of 2!

3000m Row

200 Double Unders

40 Calorie Bike

2000m Row

150 Double Unders

30 Calorie Bike

1000m Row

100 Double Unders

20 Calorie Bike

500m Row

50 Double Unders

10 Calorie Bike

Monday November 9, 2020 'Monday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 “Squat” Cleans **Add weight throughout**

Workout: For Time

21-18-15-12-9-6-3 Thrusters (75lb/53lb)

5 Lateral Burpees over Barbell

10 Toes To Bar

Thursday November 5, 2020 'Friday Workout'

Strength: Pause Tempo Bench Press 4×3 (3 secs down/1 sec pause)

Workout: For Time

20-16-12-8-4 Alternating Single Arm Devil Press (50/35)

40 Double Unders

5-4-3-2-1 Bar Muscle Up or 10-8-6-4-2 C2B/Pull up