Monday, November 18, 2019

Warm-up:
  • 3×5 Band Strict Press
  • 3×5 Band Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Strength/Skill:
  • Jerk – 5×5 @ HAP

 

MetCon:
reps of 20-15-10-5
for time
 
  • Bar-on-back Step-up 75/53 – 16/12
  • HR Push-up
  • Leg Lift
  • DU

Saturday, November 16, 2019

MetCon:
team of 2 – equal work – you go I go
 
12 min. AMRAP
  • 30 DB Snatch Burpee 25’s/15’s
  • 50 DB Step-up

3 min. Rest

12 min. AMRAP
  • 50 KB Swing 53/35
  • 100 DU
  • 30/20 Cal.

then immediately find team max weight C&J starting with empty bar and max weight allowed on each increase is 20# – 10 min. cap

Friday, November 15, 2019

OPEN 2020.6
Warm-up:
  • 2×3 7-0-7 Push-up
  • 2×5 E.S. Offset DL 115/73
  • 2×5 PB Squeeze Lift
  • 2×8 DB Push Press – HAP

 

MetCon:
“Strongman” EMOM – 3 rds.
 
  • SBOS 30/20
  • Water Pipe Press
  • Tire Flip 360/220
  • Atlas Stone 95/70/30
  • 15′ Sled Row 90/60
  • 3 min. rest

Wednesday, November 13, 2019

Warm-up:
  • 3×2 TGU
  • 2×10 Duck Walk
  • 2 sets of 5×3″ Couch Lunge
  • 3×3 Strict Pull-up
  • 3×5 EA Lunge Position KB Strict Press
  • 3×5 Banded OHS

 

Strength/Skill:
  • Overhead Squat – 5×5 @ HAP

 

MetCon:
for time
 
  • Cal. 20/18
  • 60 Box Jump 20/16
  • 45 K2E
  • 30 Power Snatch 115/73

Tuesday, November 12, 2019

Warm-up:
  • 2×60 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 4×100′ SAOHKB Farmer Carry
  • 3×5 Banded Strict Press

 

Strength/Skill:
  • Push Press – 5×5 @ HAP

 

MetCon:
AMREP – 2 rds
 
  • 3 min. Cal
  • 2 min. Slam Ball 30/20
  • 1 min. KB Swing 53/35
  • 2 min. Rest

Monday, November 11, 2019

In honor of Veterans Day the workout will be the below Hero WOD!
 
MetCon:
“Hal”
for time – team of 2 – split work evenly
you go I go – 40 min. Cap
 
  • Buy-in: 50 Burpee

then 10 rds. of;

  • 6 DL 135/93
  • 6 Clean 135/93
  • 6 Thruster 135/93
  • 6 Back Squat 135/93

then

  • Cash-out: 50 Wall Ball 30/20
 
SFC Hal was wounded in combat on Sept. 8th. 2009 while serving in Afghanistan. His group was ambushed and he sustained a number of injuries in the attack in which he received the Silver Star. He was evacuated back to the US Walter Reed Army Medical Center but on Oct. 7th. 2009 he succumbed to his wounds.