Saturday

Nov 30, 2019

Workout of the Day With a partner for time 2000 meter row 150 pullups 150 situps 150 box jumps (24"/20") 2000 meter row *switch every 200 meters on rower, partition reps on other movements as necessary


Wednesday

Nov 27, 2019

Pre WOD Front squat 5 X 5 5 @ 65% 5 @ 75% 5 @ 85% Workout of the Day 3 rounds 14/12 calorie bike 14 front rack reverse lunge (115/75) 14/12 calorie bike *1:00 rest between rounds


Tuesday

Nov 26, 2019

Pre WOD Rope climb skill work Workout of the Day Every 2 minutes for 20:00 Minutes 1 & 2:Max rope climbs Minutes 3 & 4: Max power cleans (athlete choice-AHAP)  


Monday

Nov 25, 2019

Pre WOD Push press 5 @ 65% 5 @ 75% 5 @ 85% Workout of the Day For time 30-20-10 Calorie row Handstand pushups or DB push press (#45/#30)  


Saturday

Nov 24, 2019

Workout of the Day With a partner for time 100 partner wall ball shots 50 alternating strict pullups 25 synchro over the bar burpees 50 partner deadlifts 100 partner wall ball shots *every break of any movement complete 50 foot partner whellbarrow


Friday

Nov 22, 2019

Workout of the Day "Calibear" Every :30 for 20 minutes 1 power clean and jerk


Thursday

Nov 21, 2019

Workout of the Day For time 21-15-12-9-9-12-15-21 Sandbag snatch (60/45)|(45/30) Cal Bike Post WOD On a 12:00 Running clock... Practice Handstands or Handstand Walk


Wednesday

Nov 20, 2019

Pre WOD In 20:00, build to your heaviest 1 rep front squat Workout of the Day Every minute on the minute for 9 minutes 1:00 - Max Front Squats (155/105)|(115/75) 2:00 - Max Barbell Front Rack Hold 3:00- Max Knee 2 Elbow


Tuesday

Nov 19, 2019

Pre WOD  In 15:00, find your heaviest 1 rep push press Workout of the Day Every 2:00 For 2 Sets 35 Double Unders 15 Push Press (115/75)|(75/55) -Rest 1:00- Every 2:00 For 2 Sets 35 Double Unders 12 Push Press (135/95)|(95/65) -Rest 1:00- Every 2:00 For 2 Sets 35 Double Unders 9 Push Press (165/115)|(115/75)


Monday

Nov 18, 2019

Workout of the Day 5 rounds for time 25/21 calorie row 15 burpees to plate 7 bar muscle ups