WOD 11/23/19
WOD 11/23/19

EMOM 10 Minutes-Increase Weight Every Minute 3 Cleans 1 Jerk Then….. AMRAP 15 Minutes 20 Wall Balls 20/14 15 Burpees to Target 10/8 Cal Bike or Ski 3 Body Weight Clean and Jerks    

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WOD 11/22/19
WOD 11/22/19

WWPF   105/85 Cal Bike  (Partner Holds Wt Front Plank, 45/25)   80 Front Rack Lunge, (135/83)  (Partner Holds Single Arm OH, 70/53)   50 Strict HSPU – Modify with strict Pressing OH (Partner Weighted Hang, 20/14)   30 Rope Climbs (Partner Bear Hugs Sandbag, 100/75)       LAST DAY TO PRE-ORDER WINTER GEAR

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WOD 11/21/19
WOD 11/21/19

Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90%   1×5 @65% 1×5@75% 1×5+@85%   5 Rounds for Time:   30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups   Post Loads and Times to ZEN and Comments:  

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WOD 11/20/19

Bench Press: 3 x 5 @ 80% (base % off of last weeks heavy single) Single Arm DB Row: 10 reps, AHAP each arm   Then…   For Time: 21 DB Hang Cleans, Right Arm, 50/35 30 Box Jumps, 24/20 21 DB Hang Cleans, Left Arm   15 DB Hang clean, Right arm 30 Box

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WOD 11/19/19
WOD 11/19/19

15 Min to work up to a heavy complex: 1 Snatch 1 Hang Snatch 2 OHS Then…… FrankenJackie- In 16 Minutes: 1000m Row or Ski 50 Wall Balls 50 Thrusters 45lbs/33lbs As many Ring Muscle Ups or Burpee Pullups as possible with remaining time Arturo over head squatting

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WOD 11/18/19
WOD 11/18/19

Back Squat Cycle 3: Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% Then… for time 30 – 20 – 10 DB devil press 50’s/35’s Toes to Rings Cossack Squat 50/35 Regional Team Throwback

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Endurance WOD 11/17/19
Endurance WOD 11/17/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 40 Minute Cap Any way you want, can be broken up into rounds, perform the following: 15 Rope Climbs 100 Pushups 100 Pullups 150 Weighted Box Step Ups 35/25lb Plate 250/200 Cal Bike/Ski/Row or 2 Mile

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Fitness with Foose
Fitness with Foose

Work up to a heavy Clean n Jerk single. Then… EMOM x 15min 5 Deadlifts 4 Hang Power Cleans 3 Shoulder to Overhead 2 Reverse lunges per leg 115/75 or a weight you can achieve all the reps in 30 secs.

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WOD 11/15/19
WOD 11/15/19

WWPF For Time 100/100 DU Relay (partner hangs) 60 KB Snatch, 70/53 (mix anyway/1 person works at a time) 60 Cal Row  (partner holds KB OH)   75/75  DU Relay (Partner hangs) 40 kB snatch 50 cal bike  (partner holds kB OH)   50/50 DU Relay (partner hangs) 20 kB snatch 40 cal ski (partner

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WOD 11/14/19
WOD 11/14/19

Dead Lift (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95%   Then:   10-9-8-7-6-5-4-3-2-1 reps of:   Sumo Deadlift High-pulls 95/63 Front Squat 95/63 Push Press 95/63   Post Loads and times to ZEN and Comments:  

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WOD 11/13/19
WOD 11/13/19

  Bench Press: 15 min to work up to heavy single    Then…   “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols 15 Pull-up Complex (5 Strict , 5 kipping chin over bar, 5 C2B)   THEN…   Mid-line Mania Cash Out:  8 Rounds: Tabata * Pick your Poison (Russian Twists, Planks,

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WOD 11/12/19
WOD 11/12/19

EMOM 7 Minutes 2 Cleans 1 Front Squat 1 Jerk Then….. AMRAP 16 Minutes 5 Cleans 185/123 10 Burpees Over Bar 15 Box Jump Over 24/20  

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