Workout of the Day - November 2016 Archive

11/30/16

Strength: Mobility/Skill Work

10 Minute AMRAP:
50 Double Unders
12 Russian KB Swings (72/53)

- Rest 5 minutes - 

5 Minutes of Rowing
5 Minutes of Push Press (115/80)
No rest between these 2 exercises - 

11/29/16

Strength: 5 RM Barbell Row

Every 2 Minutes for 10 Minutes (5 Sets):

1 High Hang Snatch (Power or Squat)

1 Hang Snatch

1 Snatch 

10 minute EMOM:

3 Power Snatch (135/95)

11/28/16

Strength: 20 Rep Back Squat/Press

For Time:
100 Chest to Bar
100 HSPU
100 GHD Situps
100 Pistols, alternating

11/26/16

HANSEN

5 RFT:
30 KB Swings (2 pood)
30 Burpees
30 GHD Sit-ups

11/25/16

Deck of Doom

11/23/16

Strength: 20 Rep Bench Press

Tabata Row
Rest 1 Minute
Tabata Squats
Rest 1 Minute
Tabata Row
Rest 1 Minute
Tabata Squat

11/22/16

Strength: 3 Power Clean/Squat Clean

Battle of the Barbells
WOD 2:

Elite/RX – 8 min time cap, RX – 11 min time cap
160’ KB farmers carry 
21 KB thrusters (53/35)
21 T2B
160’ KB farmers carry
15 KB thrusters
15 T2B
160’ KB farmers carry
9 KB thrusters
9 T2B

Scaled – 8 min time cap (We can give 12)
160’ KB farmers carry 
21 KB swings (53/35)
21 Knees to Chest
160’ KB farmers carry
15 KB swings
15 Knees to Chest
160’ KB farmers carry
9 KB swings
9 Knees to Chest

11/21/16

Strength: 20 Rep Back Squat/Press

Battle of the Barbell WOD 5

For Time:
100 Double Unders
30 Pullups(20pullups)
15 OHS (135/95)(95/65)

- 5 minute rest - 

Deadlift:
10-5-3-1-1-1-3-5-10

11/19/16

Strength: Make-Up Day

4 Min AMRAP:

1 Rope Climb

10 Alt DB Snatch (65/45)

- 2 Min Rest - 

4 Min AMRAP:

10 GHD Hip Extension (25/15)

10 GHD Sit-ups (20/14)

- 2 Min Rest - 

4 Min AMRAP:

5 Front Squat (135/95)

10 Box Jumps (24/20)

11/18/16

Strength: 20 Rep Front Squat and 20 Rep Press

From Melee Competition

For Time:
100 Wall Ball (20/14)(14/10)
80 Deficit HR Pushups (HR Pushups) 
60 Box Jump Overs (24/20)
40 Lateral Burpees over BB
20 Thrusters (135/85) (95/55)

11/17/16

Strength: Mobility/Skill Work

Bench Press
50 Reps@ 80% of 1RM in as few sets as possible 
(Max of 12, if more than 12 add weight)

50 Reps of strict pull-ups as few sets as possible

Alternate between Bench Press and Pullups

11/16/16

Strength: 3 Power Clean/Squat Clean

15 Minute AMRAP:
Row 500m
12 Goblet Squats (53/35)
15 Toes-to-Bar

11/15/16

Strength: 5 RM Barbell Row

For time:
21 Snatches (155/115) 
- Rest 3 minutes - 
15 Snatches (155/115)
- Rest 3 minutes - 
9 Snatches (155/115)

11/14/16

Strength: 20 Rep Back Squat

From CF Melee Competition

Partners
8 Minute AMRAP
3-6-9-12-15-18, etc…
DL (185/135)(135/95)
Static Handstand Hold (Static Pushup Hold)

- 5 Minute Break - 

7 minute G2O 1 RM (Partners alternate attempts)

11/12/16

Strength: Makeup

25 Min AMRAP:
25 Steps, Single arm DB OH Lunges (35/25)
25 Calorie Row
25 Weighted Abmat Situps (25/15 DB)

11/11/16

Strength: 1 RM Hang Power Clean/Hang Squat Clean

TK
20 Minute AMRAP:
8 Strict Pullups
8 Box Jumps (36/30)
12 KB Swings (72/53)

11/10/16

Strength: Mobility/Skill Work

7 RFT:
3 Power Cleans (135/95)
6 Push Ups
9 GHD Situps
12 Air Squats

11/9/16

Strength: 1 RM Press/Push Press/Push Jerk

Back Squats 
50 Reps @80% of 1RM
in as few sets as possible
Rest 2 minutes between sets
Max of 12 reps/set
Add weight if more than 12 reps

11/8/16

Strength: 1 RM Hang Power Snatch/Hang Squat Snatch

21-15-9:
Deadlift (225/155)
Bar Facing Burpees
 

11/7/16

Strength: 1 RM Front Squat/5x5 Split Squat

5 RFT:
100 Double Unders (200 Singles) 
100-ft Walking Lunge (33 steps)

11/5/16

Strength: Make-up Day

 

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

11/4/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

Death by Press 
- at 50% of 1RM - 

11/3/16

Battle of the Barbells Event 1

For Time:
40 Calorie Row
40 Deadlifts (185/115)
40 Box Jump Overs (24/20)
40 Wall Ball (20/14)
20 Bar Muscle Ups 
40 Wall Ball (20/14)
40 Box Jump Overs (24/20)
40 Deadlifts (185/115)
40 Calorie Row

11/2/16

Strength: 3RM Front Squat/5x5 Split Squats

3 RFT:
400 M Run
21 Burpees
21 KB Swings (53/35)

11/1/16

Strength: 3RM Hang Power Snatch/Hang Squat Snatch

5 RFT:
10 Squat Cleans (95/65)
60 Plank Hold
10 Squat Cleans (95/65)
60 Second Hang from pull up bar

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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