Workout of the Day - November 2017 Archive

11/30/17

Strength: Single Leg DL (4 sets of 8)

GRIFF
For Time:
Run 800 M
400 M Backwards
800 M
400 M Backwards

11/29/17

Strength: Front Squat (20 Reps at 65% of 1RM)

3 RFT:
10 Squat Snatches (155/115)
20 Burpees

11/28/17

5 RFT:
15 DB Thursters (50/35)
50 Double Unders
3 Rope Climbs

11/27/17

Strength: Bench Press (20 Reps @65% of 1RM)

"Christine"
3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps (24/20)

11/25/17

Strength: 20 Rep Front Squat and Press @60% of 1RM

20 Minute AMRAP:
100 Double Unders
15 Dips
10 Turkish Get-ups (50/35 DB)

11/24/17

"Thanksgiving Sampler Platter" Partner WOD


For Time:

Run 800 M
then 5 Rounds of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Run 600 M then, 4 Rounds of:
- 8 HSPU
- 20 KB Swings (53/35)

Run 400 M, then 3 Rounds of:
- 15 Box Jumps (24/20)
- 15 Knees to Elbows

Run 200 m, then 2 Rounds of:
- 20 Wall Balls (20/14)
- 30 GHD Sit-ups

Run 100 M, then 1 Round of:
- 50 Burpees

 - Both Partners do the runs and then can split the reps however they'd like - 

11/22/17

Thruster/Push Press/Push Jerk/Split Jerk

1-1-1-1-1-1-1

 Without dropping the bar is one rep - 

11/21/17

Strength: 20 Rep Back Squat @ 60% of 1RM

5 RFT:
30 Calorie Row
30 GHD Sit-ups

11/20/17

Strength: 20 Rep Bench Press @ 60% of 1 RM

3 5 Minute Rounds for Max Reps
From 0:00-2:00 400 M Run/Double Unders
2-3:00 DB S2O (35/25)
3-4:00 Pull-ups
4-5:00 DB Hang Squat Cleans
Rest 5 Minutes Between Rounds

11/18/17

Strength: Make-up Day

 

RAHOI
12 Min AMRAP:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing Burpees

11/17/17

Strength- 4 Sets of 8 Single Leg Deadlift

For Time:
60 Push-ups
50 Dips
40 GHD Sit-ups
30 Pull-Ups
20 Front Squats (155/115)
10 Jerk (155/115)

11/16/17

Strength: 20 Rep Front Squat and Bench Press @ 55%

For Time:
400 M Run
100 M Farmers carry (70/50)
800 M Run
100 M Farmers carry (70/50)
400 M Run

11/15/17

Power Clean
10-5-3-1-1-1-3-5-10

11/14/17

Strength: Mobility/Skill work or the 20's

5 RFT:
30 Yard weighted Lunge (50/35 DBx2)
60 Yard Shuttle Sprint (5-10-15)

11/13/17

Strength: 20 Rep Back Squat and Press (55%)

16 Minute EMOM:
3 Rope Climbs
12 Supinated BB Row (75/55)
12 Alt DB Snatch (50/35)
:50 Plank Hold
 

11/11/17

Split Jerk Clinic

11/10/17

Strength: 1 RM OHS/FS

20 Minute AMRAP:
15 Burpees
30 Calorie Row

11/9/17

No strength- Warmup/technique for Deadlift/Power Clean/Front Squat

For Time:
60 Alternating Pistols
50 Wall Ball (20/14)
40 Box Jumps (24/20)
30 Deadlifts (185/135)
20 Power Cleans (185/135)
10 Front Squats (185/135)

11/8/17

Strength: Overhead Walking Lunge Steps (5 Sets of 12)

For Time:
100 Double Unders
then
21-15-9 
Squats
Hand Release Pushups
then, (No rest)
50 Double Unders
then
21-15-9
Pull-ups
Abmat Sit-ups

11/7/17

1 RM Press 
then rest 3-5 Minutes
Single arm DB Press
Max reps for each arm using 40% of 1RM max Press
3 RM Deadlift

11/6/17

5 RFT:
25 KB Swings (72/53)
25 GHD Sit-ups
25 Hip Extensions
25 Knees to Elbows

11/4/17

Strength: Make-up Day

 

5 RFT:

20 Wall Ball (20/14)

20 SDLHP (75/55) 2

0 Box Jumps (20)

20 Push Press (75/55)

20 Calorie Row

- Rest 1 Minute - 

11/3/17

Mobility or Skill Work or Strength Make-up

20 Minute EMOM:
10 Jumping Slam Balls
10 Calories Assault Bike
15 Pushups
10 Alternating Pistols

11/2/17

For Time:
400 M Run
Rest 1 Minute
800 M Run
Rest 2 Minutes
1200 M Run
Rest 3 Minutes
1600 M Run

11/1/17

Strength: Overhead Walking Lunge Steps (4 sets of 12 steps/leg)

"Elizabeth"

21-15-9:
Clean 135#
Ring Dips

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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