Workout of the Day - November 2015 Archive

11/30/15

Strength: 1 RM Press

 

"Angie"
For Time
100 Pullups
100 Pushups
100 Situps
100 Squats

 

11/28/15

Strength- 3 RM Weighted Pullups

 

4 Rounds, each For Time:

10 Front Squats @ 55% of 1RM
400 M Run
- rest 60 seconds between rounds - 

 

11/27/15

Strength: 3 RM Barbell Row

 

12 Minutes AMRAP:

3 Snatches (135/105)
6 Clean and Jerks
9 Chest to Bar Pullups
54 Double Unders

 

11/25/15

Strength: 3 RM Power Snatch

 

7 RFT:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar-facing burpees

 

11/24/15

Strength: 3 RM Press

 

10 Minute EMOM:
- Alt Movements - 

3 DL @75% of 1 RM
:30 Max Weighted Chin ups (20#/10#) (Supinated grip)

 

11/23/15

Strength: 3 RM Back Squat

 

21-15-9:
Wall Balls (20/14)
Bench Press @60% of 3RM

 

11/20/15-11/21/15

Strength: 3 RM Power Snatch

 

"Tabata This!"

Row
- Rest 1 minute

Squat
- Rest 1 minute

- Pull-up
- Rest 1 minute

Push-up
- Rest 1 minute

Sit-up  

 

11/19/15

Strength: Weighted Pullups

 

Active Recovery:

10-15 Minute Warmup

then

20-30 minutes of mobilizing troubled areas

 

11/18/15

Strength: 5 RM Barbell Row

 

For time:

10 box jumps (42/30)
10 bar muscle-ups
20 KB Snatches (53/35)
20 Pistols (alternating)
30 toes-to-bars
30 OHS (75/55)
40 GHD sit-ups
40 MBC (20/14)
50 burpees
50 triple-unders

 

11/17/15

Strength: 5 RM Press

 

10 Minute EMOM:
1 Hang Power Clean

+ 1 Power Clean

@ 65% of 1 RM HPC

 

11/16/15

Strength: 5 RM Back Squat

 

3 RFT:

5 Deadlift (80% of 1 RM) 
15 Strict Chin Ups 
:60 Max DB Thrusters (35/25)

 

11/14/15

Post Lean Mean Green Challenge Team WOD

 

11/13/15

Strength: 1 RM Weighted Dips

 

For Time:

50 Lunges (alternating)

- then

5 RFT:
20 Double Unders
12 Hip Extensions
- then
50 Lunges (alternating)

 

11/12/15

Strength- 1 RM Deadlift

 

Active Recovery:

10-15 Minute Warmup

then

20-30 minutes of mobilizing troubled areas

 

11/11/15

Three Wise Men

 

"Jeremy"
4 Minute AMRAP:
5 Hang Squat Snatch (185/125)
10 Burpees over BB

- rest 2 Minutes

"Ben"
4 Min AMRAP:
10 Power Cleans (185/125)
20 Pullups

- rest 2 Minutes

"Beau"
4 Minute AMRAP:
15 Box jump overs (24/20)
30 Wall Ball (20/14)

 

11/10/15

Strength: 1 RM Bench Press

 

Strength WOD:
Hang Squat Snatch 3-3-3-3-3
Hang Power Clean 3-3-3-3-3

 

11/9/15

LMG Baseline Re-Test

 

Strength: 1 RM Front Squat (or Back Squat)

 

800 M Run

- rest 1 Minute

Max Reps Pullups in 1 minute

- rest 1 Minute

Max Reps Hand-release Pushups

 

11/6/15

2 x 5 minute AMRAP:
5 Bent-over BB Rows (supine grip) 165/115
10 Pushups
20 Double Unders 
- Rest 3 minutes after the first AMRAP - 

 

11/5/15

Strength: 3 RM Hang Power Clean

 

5 RFT:

15 Chest to Bar Pullups
400 M Run

 

11/4/15

Strength: 3 RM Deadlift

"Grace" 
30 Reps of Clean & Jerk (135/95)

 

11/3/15

Strength: 3 RM Bench Press

 

3 Rounds of:
Max Back Squats in :20 at 75% of 1 RM
- Rest 2:30 between rounds - 

 

11/2/15

Strength: 3 RM Front Squat/OHS

 

4 RFT:

5 DL @ 75% of 1 RM
10 Burpee Box Jumps (24/20)

 

 

 

 

 

 

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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