12/01/15

• A. Squat Clean EMOM for 8 min, then every 2 minutes for 8 minutes to find 1RM. 
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• B. 4 rounds
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• 10 Deadlifts (275/165)
• 12 burpees 
• 400 M run

11/30/15 - Hammer

• Skill work: pullups after warmup and mobility work
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• Hammer (25 min cap)
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• 5 RFT
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• 5 Power Cleans (135/95)
• 10 Front Squats (135/95)
• 5 Jerks (135/95)
• 20 Pull Ups
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• **Rest FULL 90 Seconds after each round**

11/25/15

• SCHEDULE reminder! Only morning and/or noon classes open. All night Classes this Wednesday and all day Thursday CLOSED
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• hip and shoulder mobility
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• 6 rounds
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• 15 Box Jumps (30"/24")
• 30 KB American Swings (70/53)
• 400 M run

11/24/15

• dynamic warmup
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• skill work: muscle ups and toes to bar
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• 4 Muscle Ups (ring) / or 8 C2B pullups
• 7 Squat Clean and Jerk (push or split) (205/115)
• 14 Deadlifts (205/115 SAME load)
• 21 Burpees over bar
• 28 Toes to Bar / 40 v-ups
• 35 calories on the rower
• 28 Toes to Bar / 40 v-ups
• 21 Burpees over bar
• 14 Deadlifts (205/115 SAME load)
• 7 Squat Clean and Jerk (push or split) (205/115)
• 4 Muscle Ups (ring) / or 8 C2B pullups

11/23/15 - Isabel

• A. Front Squat 5-3-3-1-1
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• B. Isabel 
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• 30 Snatches (power or squat)
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• ** 7 min cap**
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• rest 3 minutes from end of Isabel. Then...
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• C. 4 rounds
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• 20 situps
• 15 pushups
• 15 air squats

11/21/15

• warmup: coach choice
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• 5 rounds
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• 10 Hang Power Clean / BC will do KB Sumo DLHP 
• 14 Box jumps (24"/20")
• 18 Pushups
• 22 situps

11/20/15

• warmup
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• Single Arm DB/KB row 5x5(per arm)
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• AMRAP 17 
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• 30 Russian Swings
• 15 Pullups / Ring Rows
• 10 Kb Front Rack Weighted Box Step Ups (24"/20") (70/53)

11/19/15

• Warmup 3 round NFT
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• 2 Wall Walk/Climb
• 5 Empty Bar Pwr clean and jerk
• 100 M run
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• Split Jerk technique work then find 1RM in 13 minutes
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• EMOM - 21 min
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• Min 1: 10 Deadlifts (185/115)
• Min 2: 10 *Strict* HSPU
• Min 3: 15 Bike Cals

11/18/15

• WARMUP
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• Heel cord (1 minute per side)
• https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s
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• 10 M walking RDL into leg swing
• https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s
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• 2 wall walks / or modified on box
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• A. Clean Shrug Pull 5-3-3-1-1
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• B. AMRAP 12
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• 3 Power Snatch (155/105)
• 9 Toes To Bar / 13 v-ups
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• C. core work
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• accumulate 2 minutes of L-Sit. can be Ring, Hanging, or box(dip horn) L-sits. Every time you break perform 10 unbroken double unders or practice dubs

11/17/15

• skill review: pullups
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• 30 Thruster (95/65)
• 30 Burpees
• 30 Pullups
• 30 calorie Row
• 30 Box Jumps (30"/24")

11/16/15 - "Nancy"

• warmup: clean technique work
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• A. Squat Clean Position work (pause high hang, mid thigh, below knee) 5x1 at 70%. One rep = 2 second pause at all 3 positions.
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• pause high hang then clean. mid thigh pause then clean. below the knee pause then clean.
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• B. skill work: 5 min working on OHS
• C. Nancy - 5 Rounds  
• 400m Run  
• 15 Overhead Squats, 95# / 65#

11/13/15

• A. Floor Press 5-3-3-1-1
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• B. AMRAP 10
• increasing Wall Balls in 5s, double unders/jumping jacks stay the same rep count (15)
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• 5,10,15,20... Wall Ball Shots
• 15 Double Unders
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• **rest 2 minutes
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• C. 10 minutes, 5 sets
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• 1 min plank, 1 min break

11/12/15

• WARMUP: 3 rounds
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• 10 (5/5) single leg cross RDL
• https://www.youtube.com/watch?v=7mrbOG47_5Q
• 10 (5/5)mountain climbers
• 7 pushups
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• A. Deadlift 3-3-3-3-3
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• B. toes to bar skill work (7-10 minutes)
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• C.EMOM 18. every minute, switch movements. total of 6 sets per movement
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• 7 Toes to Bar / 10 v-ups
• 7-10 Row (calories)
• 12-15 KB American swings (70/53)
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• **pick a NUMBER and WEIGHT on the calories and/or swings that you can perform EMOM!

11/11/15 - "3 Wise Men"

• A. Reverse Back Rack Lunge 5x3 (per leg) 6 total lunges per set
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• B. The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.
• Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.
• On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat; those like Mike Murphy who gave their last full measure of devotion. Veterans Day is different, it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.
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• WOD - "Three Wise Men"
• “Jeremy”
• 4 min AMRAP:
• 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
• 10 Burpees Over the Barbell
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• Rest 2 minutes, and then…
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• “Ben”
• 4 min AMRAP:
• 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
• 20 Pull-Ups
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• Rest 2 minutes, and then…
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• “Beau”
• 4 min AMRAP:
• 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
• 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
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11/10/15

• warmup: Snatch technique
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• A. Squat Snatch complex (2 second pause at each position... below the knee, above knee, high hang position) 5x1 at 70%
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• **work on static position of pull**
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• B. 4 rounds
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• 200 M run
• 15 Thrusters (115/75)
• 15 Pullups

11/09/15 - "Elizabeth"

• WARMUP
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• Shoulder mobility then...
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• 2 RNFT
• 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
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• A. Shoulder Press 5-3-3-1-1
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• B. Elizabeth
• 21-15-9
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• Squat Cleans (135/95)
• Ring Dips /modify stationary dips / 2x box dips

11/07/15

• 3 rounds
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• 20 Box Jumps (24"/20")
• 30 alternating Weighted KB step ups (70/53) (24"/20")
• 20 KB Russian Swings (70/53)
• 200 M run

11/06/15

• A. Turkish Getup 1RM per arm (10 min cap)
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• B. 6 rounds
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• 12 Toes To Bar / 18 V-ups
• 10 Sumo DLHP (70/53)
• 8 HR Pushups

11/05/15

• warmup: 500M row
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• A. Romanian Deadlift 5-5-5-5-5
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• skill work: ankle mobility 
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• https://www.youtube.com/watch?v=fZzdgPq0FYc  (minute 1:53)
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• skill: dubs or pistol skill (10 min cap)
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• B. AMRAP 15 
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• 6 alternating DB/KB snatches (55/35)
• 10 alternating Pistols / Modified pistols / 2x Goblet squats (55/35)
• 30 Double Unders / 60 singles

11/04/15

• A. Clean and Jerk 1RM (12 min cap). May perform power clean and push jerk
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• B. Climb the ladder, see how far you can go for EMOM. If you do not finish all reps within the min your WOD is done. If you do not get to 10 minutes, perform additional 50 calories on assault bike
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• 4 Cluster (clean into thruster) (135/95)
• 1 Rope Climb

11/03/15

• A. Push Press 3-3-3-3-3
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• B. Chipper - teams of 2
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• 30 Deadlifts (225/155)
• 60 Burpees over the bar
• 60 partner med ball situps (20/14)
• 800 M run
• 60 partner med ball situps (20/14)
• 60 burpees over the bar
• 30 deadlifts

11/02/15 - Amanda

• A. Back Squat 5-5-5-5-5
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• skill work: muscle up or C2B pullups
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• B. Amanda 
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• 9-7-5
• Muscle Ups / 2x C2B pullups
• Squat Snatches (135/95)
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• rest 3 min
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• C. 
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• 500 M row
• 20 OHS (135/95)
• 20 C2B pullups