WOD

Strength

3x4 Front Squat

@ 60%

3x10 Strict DB

Shoulder Press

Workout

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Deadlift 225/155

Toes to Bar

Strength

20 Minutes to

Find Heavy Set of 5

Power Snatch

Workout

3 Rd/Time

10 Power Snatch 115/80

20 Box Jump Over 24/20

30 Wallball 20/14

Strength

4x7/13 Front/Back

Squat @ 65%

3x1 Minute Handstand Walk

or Muscle Up Practice

Workout

15 Minute AMRAP

50 Ab Mat Sit Up

40/30 cal Bike

30 Chest to Bar Pull Up

20 KB Power Clean 24/20

Mobility Work

Workout

"Team 10k Row"

Teams of 3 Complete

10,000m Row

*Switching Every 250m

Strength

4x7/13 Front/Back

Squat @ 70%

3x1 Minute Plank Hold

Workout

For Time:

21-15-9

KB Swing 32/24kg

Burpee

Skill

4x1 Squat Snatch

+ 2 Overhead Squat

+ 3 Snatch Balance

3x 1 Minute Handstand Walk Practice

Workout

For Time:

30 Power Snatch 75/55

1000m Row

60 Thruster 75/55

1 Mile Bike

30 Power Snatch 75/55

Strength

4x7/13 Front/Back

Squat @ 60%

3x5 Strict Toes to Bar

Workout

Every 4 Minutes

For 4 Rounds

9 Burpee Box Jump 24/20

15 DB Front Squat 50/35

15/12 cal Bike

Strength

5x3 Strict Shoulder Press

*Work Up to AHAP

4x15 V-Up

Workout

"Team Barbara"

Partner Split

20 Minute AMRAP

20 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

Strength

4x7/13 Front/Back

Squat @65%

3x25 GHD Sit Up

Workout

"Down Time"

12 Minute AMRAP

3 Deadlift

3 Hang Power Clean

3 Push Jerk

6, 9, 12..... 115/80

Strength

Find 1 RM

Front Squat

& Back Squat

3x1 Minute Plank Hold

Workout

For Time:

60 Double Under

30 DB Snatch 50/35

60 Double Under

30/21 cal Row

60 Double Under

30 Toes to bar

60 Double Under

30/21 cal Row

60 Double Under

30 DB Snatch 50/35

Strength

5x3 Snatch Balance

4x1 Minute Plank

Workout

3 Min AMRAP

21 OHS 75/55

21 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

18 OHS 95/65

18 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

15 OHS 115/80

15 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

12 OHS 135/95

12 Over Bar Burpee

Strength

5x3 Squat Clean

*Working Up

4x15 GHD MB Sit Up

Workout

15 Min AMRAP

30 Double Under

15 Power Clean 115/80

30 Double Under

15 Toes to Bar

Skill

10 Minute

Handstand & Muscle Up

Practice

Workout

Teams of 3

7 Min AMRAP

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP in Remainder 185/135

3 Minute REST

7 Min AMRAP

50 Hang Squat Clean 115/80

50 Hang Squat Clean 135/95

AMRAP in Remainder 155/105

3 Minute REST

7 Min AMRAP

50 Deadlift 185/135

50 Deadlift 225/155

AMRAP in Remainder 275/185

Workout

"Frelenie"

aka Combo Fran, Helen, and Jackie

5 Rd/Time

1000m Row

15 DB Thruster 40/25

15 Pull Up

*40 Minute Cap

Strength

5x3 Squat Snatch

*Work Up

4x15 V-Up

Workout

20 Min AMRAP

20 Wallball 20/14

20 Power Snatch 75/55

20 Box Jump 24/20

20 Push Press 75/55

20/14 cal Row

Thanksgiving With the Girls

40 Minute AMRAP

"Angie's House"

20 Pull Up

20 Push Up

20 Sit Up

20 Air Squat

"Helen's House"

400m Run

21 KB Swing 24/16kg

12 Pull Up

"Fran's House"

15 Thruster 95/65

"Nancy's House"

400m Run

15 OHS 95/65

"Grace's House"

20 Ground to Overhead 95/65

"Kelly's House"

400m Run

30 Box Jump 24/20"

30 Wallball 20/14

Strength

5x8 Back Squat

4x1 Minute Plank Hold

Workout

10 Rd/Time

1 Wallclimb

20 Double Under

30 Reverse Goblet Lunge 20/16kg

Strength

"Prison Arm Tuesday"

4 Rd

Max Strict Pull Up

10 Ring Dip

10 DB Hammer Curl Each Arm

10 Tricep Pullover

10 Alternating Supinating Curl

Workout

15 Minute AMRAP

5 Strict Pull Up

10 Deadlift 155/105

10/7 cal Bike

Strength

Find Heavy "Macho Man"

(3 Power Clean 3 Front Squat 3 Push Jerk)

3x25 GHD Sit Up

Workout

12 Min AMRAP

3 Rd Mach Man

15 Toes to Bar

Strength

8 Minute Clock

0-3 Max Clean & Jerk 165/115

3-5 Rest

5-8 Find 1 RM Clean & Jerk

Workout

20 Minute EMOM

1. 15/12 Push Up

2. 15 Sit Up

3. 20 Air Squat

4. 15 Bench Dip

5. 10 Lunge Jump per Leg