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