WODS

11/21 Wednesday

XFitSport Squat Snatch, 1.1.1 x 5 sets, 3 min – 80% effort + Split Jerk, 2 reps @ 75% RM x 5 sets, 3 min + Fitness / XFitSport 4 minutes of work @ 85-90% effort: 7 Wall Balls –…

Warm-Up 3rnds: (continuous movement) 100m Row (Damper 10) 5 band pull aparts 5 band pass throughs 5 OH band pull aparts 5 band OH Squats Fitness/XFitSport 10 minutes of work @ 75% effort: 500m Row 15 OHS @ 75/45lb…

11/19 Monday

Warm-Up 4rnds: 5 Roll Over to V-Sit 5 BACKSQUATS w/ light weight 5 GOODMORNINGS 5/leg SIDE LUNGES 10 RINGS ROWS Fitness A1. Front Squat onto box @21×1, 6reps x 4 sets, 90sec A2. Pull-Up (covp), AMRAP x 4sets, 90sec B1.…

11/17 Saturday

Warm Up: 5rnds: ROW 100 5 SQUATS 5 WALKING LUNGES 5 PVC PASS THRUS Fitness/XFit Sport 5 x 30 sec Row ALL OUT @ Damper 5, 3 min b/t + 3 x 50 sec Row @ 97% @ Damper 5,…

11/16 Friday

WARM UP: 7 rnds: 7 SQUATS 7 SITUPS 7 PULLUPS Fitness A1. Back Squat @ 20X1,8-10 reps x 3, 2:00 min A2. Supinated Pull-up Cluster @ 30X0, 1.1.1 x 3 sets, 2:00 min B1. Russian KBS @ Heavy, 15 reps…

11/14 Wednesday

WARM-UP 4rnds: 10 Ring Rows 10 PVC Pass Throughs 5 PVC OHS 5 PVC Drop Snatch 5 Muscle Snatch with bar Fitness 4 Position Power Snatch (high hang, above knee, below knee, floor) light loads, x 4 sets, :90…

11/13 Tuesday

WARM UP: 4 RNDS: 10 SUPERMANS 10 HOLLOW ROCKS 10 PASS THROUGHS 10 BAND PULL APARTS Fitness/XFit Sport 3 minutes of work @ 85-90% effort: 3 Toes to Bar 3 Burpees –3 min recovery 3 min @ 85-90%: 5 KBS…

11/12 Monday

Warm-Up 3 rounds: 15 SQUATS w/ mini band above knees 10 PUSHUP PLUS 5 PULLUPS 3 BOX JUMPS Fitness A1. Front Squat @ 33X1, 3-5 reps x 4 sets, 2 min A2. Wtd Pull-Up (pronated) Cluster @ 31×1, 1.1.1.1 x…

11/10 Saturday

Lactate work every Saturday for next 4-5 weeks. Both groups can do entire workout but be aware that these wods will take roughly 90min from warmup to finish. If you don’t have that time frame that is fine just let…

11/9 Friday

WARM UP: 5 rnds: 5 BARBELL only SQUATS 5 SITUPS 5 PULLUPS 5 BENCH DIPS Fitness A1. Back Squat @ 20×1, 8-10 reps x 4 sets, 2 min A2. Supinated COVP Pull-up Cluster @ 30X0, 1.1.1 x 4 sets, 2…

11/7 Wednesday

10 minutes of work @ 75% effort: 25 Double Unders 10 Squats 10 Anchored Sit-ups –5 min recovery 10 min @ 75%: 150m Row 5 Push-ups –5 min recovery 10 min @ 75%: 200m Run 60 sec Jump Rope

11/6 Tuesday

Split Jerk, 3 reps @ 65% RM x 5 sets, 3 min + 3 minutes of work @ 85-90% effort: 5 Pullups 10 Walking Lunges –3 min recovery 3 min @ 85-90%: 7 Burpees 7 Russian KBS – 32/24kg –3…

11/5 Monday

A1. Front Squat with Chains @ 20X1, 3-4 reps x 4 sets, 10 sec A2. Muscle-ups, AMRAP x 4 sets, 4 min B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 2 min B2. Wtd Ring Dips @ 30X0,…

11/3 Saturday

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

11/2 Friday

A. Hang snatch – 15 min tech work with coach B1. OHS @ 33X1, 4-6 reps x 4 sets, 2 min B2. Weighted Parallel Grip Pull-ups @ 60X0, 2-3 reps x 4 sets, 2 min + 4 rds for time: 10 ring…

10/31 Wednesday

A. Press @ 11X1, 2-3 reps x 5 sets, 3 min B. Wall Balls – 20#/14, 20 unbroken reps x 5 sets, 2 min C. Airdyne/Row/Run 10 x 30 sec @ 90%/30 sec @ 50% D. Tabata Anchored Sit-ups

10/30 Tuesday

A. Deadlift @ 12X1, 5 moderate reps x 5 sets, 3 min B1. Weighted Ring Dips @ 20X0, AMRAP (-2) x 3 sets, 1:30 min B2. DB Back Extensions @ 20X0, 10 reps x 3 sets, 1:30 min C. Weighted…

10/29 Monday

Deload Week A. Back Squat @ 20X1, 5 lite reps x 5 sets, 2 min B1. One Arm DB Rows @ 20X0, 6/arm x 5 sets, 1 min b/t arms B2. DB Walking Lunges @ 10X0, 10/leg x 5 sets,…