Tuesday’s WOD 12.01.20

Tuesday’s WOD 12.01.20

Metcon

1:00 Cardio of Choice

2 Rounds:
30 DB Jump Over
:30 Goblet Squat
10 Bootstrappers
5 ea. DB/KB Deadlift
5 ea. DB/KB High Pull
5 ea. Press
10 Goodmornings
10 Goblet Squat

directly into..

2 Rounds:
5 Scap Push-Ups
:30 ea. Calf Stretch

Metcon (AMRAP – Rounds and Reps)
DB/KB Only:

AMRAP 12:
6 Alt. DB/KB Snatch
9 Pull-Ups or DB/KB Rows
12 Box Jump Overs

*If you have no option for Box Jumps or Step-Ups, tuck jumps or lunges would be a good sub!
Metcon (AMRAP – Rounds and Reps)
Bodyweight:

AMRAP 20:
400m Run
20 Doubes Singles or Hop Overs
15 Box Jumps Overs

*Looking for a 2 minute run
Metcon (AMRAP – Rounds and Reps)
Barbell:

6 Power Snatch 65/95
9 Pull Ups
12 Box Jump Overs

Metcon
Accessory:

Accumulate 3 minutes of Overhead Plate or DB/KB Walk

Hold the plate or db/kb overhead with arms straight and biceps by the ears. Keep your belly tight and avoid overarching your back.

If you can’t walk, march in place. We want some kind of lower body movement here to encourage more core stabilization!

Monday’s WOD 11.30.20

Monday’s WOD 11.30.20

Metcon
5 Toe Touches
5 Bootstrappers
5 Inch Worms
5 Samson Lunges
Metcon (Weight)
3 Position Squat Clean:

3 Positions =
1 High Hang (Hip)
1 Hang (Just Above the Knee)
1 Floor

*Building in weight to a heavy single of the complex
Metcon (Time)
DB/KB Only & Bodyweight:

3 Rounds:
12 Burpees
30 Air Squats

Rest 2 & Repeat!
Rx+ 4 Rounds &/or Vested

Rx+.. 4 Rounds and/or Vested

*go FAST! goal is 13-19 minutes including rest!

Metcon (Time)
Accessory:
100 Sit Ups
*Every Min – :10 Hollow Hold

Rx+.. No arms to help you swing to the top of the sit-up
Metcon (Time)
Cardio:

Running/Row/Bike

6 min ON
3 min REST
5 min ON
2:30 min REST
4 min ON
2 min REST
3 min ON
1:30 REST
2 min ON

Sunday’s WOD 11.29.20

Sunday’s WOD 11.29.20

Metcon

50 Jumping Jacks or 100 Mt Climbers

…into

3 Rounds:
10 Deadbugs
10 Tuck-ups
(R1) 4 Scorpions (R2) 6 Cat/Cow (R3) :30 Hollow Hold
20 Shoulder Taps
10 Push-ups

Metcon (4 Rounds for reps)
Bodyweight TABATA

Up/Downs
Tuck Jumps
Straight Leg Sit-ups
Single Arm Plank (switch arms ea. round)

:20 of Work, :10 of Rest…Max reps in every :20 Work period. Complete 8 rounds (4 mins) at each exercise before moving to the next. Score is lowest round of each movement.
Metcon
*Accessory:

5 mins of Wall-sit

or

3 mins of Bus Driver (weighted)

*Cumulative time

Saturday’s WOD 11.28.20

Saturday’s WOD 11.28.20

Metcon
100 Singles or 1:00 Cardio of Choice

….into

5ea. Spidermans w/twisting reach
10 Good Mornings
15 Air Squats
20 Supermans
:30 Hollow Hold

2 Rounds of:
50m High Knees
50m Butt Kickers
10 Dealifts
10 High Pulls (5ea. Arm)
10 Press (5ea. Arm)

Metcon (Time)
10 Rounds:
200m Run
10 DB/KB Snatches
10 Overhead Lunges

RX+ Carry your DB/KB on the run.
Metcon
Accessory:
3 Rounds
:30 Pidgeon pose ea. side
3 Inchworms – Max reach, no PU
:30 Plank
30 Russian Twist

Friday’s WOD 11.27.20

Friday’s WOD 11.27.20

Metcon
1:00 Cardio of Choice

….then

10 Good mornings
20 Supermans
:30 Hollow Hold

2 Rounds:
15-20 Press or Push-ups
50 singles or High Knees
200m-400m Jog

Metcon (Time)
DB/KB and Barbell:

5 Rounds

Cardio of Choice*
20 Push Press or Push Jerk

*COC options:
100m Sprint
100 High Knees
10 Burpees
Metcon (Time)
Body Weight:

5 Rounds

Cardio of Choice*
12-15 Handstand Push-ups

*COC options:
100m Sprint
100 High Knees
10 Burpees
Metcon (Time)
Cardio:

5 Rounds

400m Run or Row
20 Tuck Jumps
10 Burpees

Thursday’s WOD 11.26.20

Thursday’s WOD 11.26.20

Metcon

1:00 Cardio of Choice

….then

4 Spiderman w/ twisting reach
15 Air Squats
5 Inchworms w/ push-up

10 Scap Pulls
10 Kip Swings
5-10 Pull-ups or 15 DB Rows

5 line Sprints 50-100ft
-down & back is 1 rep.
5 Burpees after each Sprint

Metcon (Time)
"Murph-Ish"
Run 1 Mile
50 Pull-Up or DB Row
100 Push-Up
150 Air Squat
Run 1 Mile

*Wear a vest if you have it!

Wednesday’s WOD 11.25.20

Wednesday’s WOD 11.25.20

Metcon

1:00 Cardio of Choice

into..

Three Rounds of:
30 Mt Climbers
10 Push-ups
10 Hollow Rocks
30 High Knees

Metcon (Time)
All Versions:
10-9-8-7-6-5-4-3-2-1
Burpees
30-27-24-21-18-15-12-9-6-3
Sit-Ups

*weighted sit-ups if you have weight!

Tuesday’s WOD 11.24.20

Tuesday’s WOD 11.24.20

Metcon
1:00 Cardio of Choice
:30 Supermans
:30 Hollow Rocks
:30 Jog in place
:30 Plank

….then

2 Rounds:
R1-10/R2-20 Air Squats
R1-8/R2-12 Lateral Lunges

….then

50 Singles
10 Reverse Lunges
10 Single Leg RDL’s

Metcon (AMRAP – Rounds)
EMOM 10:
5 Deadlifts*

*KB/DB 10 RDL’s on ea leg
Metcon (AMRAP – Rounds)
4 Rounds:

Every 4 Minutes:
30 Double Unders
20 Lunges
30 DB/KB Deadlift
30 Double Unders
Max Plank in remaining time

Monday’s WOD 11.23.20

Monday’s WOD 11.23.20

Metcon
1:00 Cardio of Choice

into..

1:00 High Knees

into..

2 Rounds:
5 Ea. DB/KB High Pull &/or Push-Up
10 Up Downs
10 Lunges

Metcon (AMRAP – Rounds and Reps)
DB/KB Only:

AMRAP 20:
1 Push-Up or HSPU
2 DB/KB Hang Power Clean
3 Burpees

Each round reps go up. Add 1 rep to Push-ups, 2 reps to Clean, 3 reps to Burpees.

1, 2, 3
2, 4, 6
3, 6, 9
4, 8, 12
etc..

Metcon (AMRAP – Rounds and Reps)
Bodyweight:

AMRAP 20:
1 Push-Up or HSPU
2 Box Step-ups
3 Burpees

Each round reps go up. Add 1 rep to Push-ups/HSPU, 2 reps to Box Step-ups, 3 reps to Burpees.

1, 2, 3
2, 4, 6
3, 6, 9
4, 8, 12
etc..

Metcon (AMRAP – Rounds and Reps)
Barbell:

AMRAP 20:
1 Push-Up or HSPU
2 Hang Power Clean 65/95
3 Burpees over Bar

Each round reps go up. Add 1 rep to Push-ups, 2 reps to Clean, 3 reps to Burpees.

1, 2, 3
2, 4, 6
3, 6, 9
4, 8, 12
etc..

Rx+.. 95/135
Metcon (Time)
Cardio:

12 Rounds:
100m Sprint (:30)
5 Burpees

Rx+.. 7-10 Burpees
Metcon
Accessory:
2 Rounds:
20 Dead Bug
20 Bird Dog

Sunday’s WOD 11.22.20

Sunday’s WOD 11.22.20

Metcon

1:00 Cardio of Choice

AMRAP 5:
20 Mountain Climbers
10 Plank Shoulder Taps
12 Deadbug

Metcon (AMRAP – Reps)
Tabata: 8 Rounds (:20 on / :10 off)
Tabata 1 – Cardio of Choice
Tabata 2 – Tuck Ups
Tabata 3 – Cardio of Choice
Tabata 4 – Russian Twists

-Rest 1:00 Between Tabatas-

*Complete 8 Rounds before moving to next movemnet
**Different cardio of choice for Tabata 1 and 3!