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Monday, November 25

HomeAuthor Jim

Monday, November 25

November 24, 2019 by Jim Workout of the Day 0 comments 128 0

WOD

A, B & C. Repeat the following sequence for Overhead Squats, then Front Squats, then Back Squats, going heavier each set.

  • 10 Squats

rest 2:30 then…

  • 8 Squats

rest 2:30 then…

  • 6 Squats

rest 2:30 then…

  • 4 Squats

rest 2:30 then…

  • 2 Squats

Saturday, November 23

November 22, 2019 by Jim Workout of the Day 0 comments 178 0

WOD

For total time, Thanksgiving with The Girls

Angie’s House

  • 20 Pull-ups 
  • 20 Push-ups 
  • 20 Abmat Sit-ups
  • 20 Air Squats 

Helen’s House

  • 400m Run 
  • 21 Kettlebell Swings @ 35/53
  • 12 Pull-ups 

Fran’s House

  • 15 Thrusters @ 65/95

Nancy’s House

  • 400 m Run 
  • 15 Overhead Squats @ 65/95

Grace/Isabel’s House

  • 20 Ground To Overheads @ 65/95

Kelly’s House

  • 400m Run 
  • 30 Box Jumps @ 20/24
  • 30 Wall Balls @ 14/20

Post total time.

Friday, November 22

November 21, 2019 by Jim Workout of the Day 0 comments 158 0

WOD

A. Every 3 minutes for 9 minutes (3 sets) complete:

  • 5-3-1+ Strict Press @ 75%,  85%,  95%  (3rd set is max reps commonly noted in Wendler as 1+) 

B. Every 3 minutes for 9 minutes (3 sets) complete:

  • 5-3-1+ Deadlifts @ 75%,  85%,  95%

All Deadlifts must be guided down on every rep including your last rep of your last set. Also, if your back is rounding then abort and decrease load – your max reps and percentage loads are not what you can absolutely lift off the floor but what you can lift off the floor with a straight/locked low back.

C. Complete as many rounds as possible in 10 minutes of:

  • 5 Shoulder-to-Overheads @ 75/115
  • 10 Deadlifts @ 75/115
  • 15 Box Jumps @ 20/24″

Thursday, November 21

November 20, 2019 by Jim Workout of the Day 0 comments 169 0

212GO!

For time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

  • Wall Ball Situps
  • Toes-to-Bar
  • Burpees
  • Row calories @ double the reps

212Barbell

A. Snatch Balance 5 x 3 @ 70, 70, 75, 75, 80%

B. Power Clean + Clean + Jerk x 4 @ 75%

C. Clean High Pull 5-5-4-4-4 @ 78%

Wednesday, November 20

November 19, 2019 by Jim Workout of the Day 0 comments 191 0

WOD

A. Every 3 minutes for 15 minutes (5 sets) complete:

  • 3 Bench Press
  • 7 Swimmers
  • 7 Supermans

B. As many rounds as possible in 20 minutes of:

  • 7 Pull-ups
  • 7 Push-ups
  • 14 Russian Kettlebell Swings @ 35/53
  • 7 Push-ups

Tuesday, November 19

November 18, 2019 by Jim Workout of the Day 0 comments 188 0

WOD

For time:

  • 10 Hang Power Snatch @ 75/115
  • 20 Hang Power Clean and Push Press @ 75/115
  • 30 Front Squats @ 75/115
  • 300 Double Unders
  • 30 Front Squats @ 75/115
  • 20 Hang Power Clean and Push Press @ 75/115
  • 10 Hang Power Snatch @ 75/115

Monday, November 18

November 17, 2019 by Jim Workout of the Day 0 comments 171 1

WOD

A. Every 3 minutes for 9 minutes (3 sets) complete:

  • 5-3-1+ Back Squats @ 75%,  85%,  95% (3rd set is max reps commonly noted in Wendler as 5+)

B. Complete 5 rounds for time of:

  • 250m Row
  • 15 Thrusters @ 65/95
  • 10 Burpees

Saturday, November 16

November 15, 2019 by Jim Workout of the Day 0 comments 193 0

Partner WOD*

As many rounds as possible in 30 minutes of:

Part A

  • 6 Hang Squat Cleans @ 75/115
  • 8 Front Rack Lunges @ 75/115
  • 10 OTB Burpees

Part B

  • Max Assault Bike Calories

Partners switch from Part A to Part B every time Partner finishes a round of Part A. Score is Max Calories. *WOD Credit to Coach Abdiel.

Scaled: Hang Squat Cleans @ 55-65/95

Rx: As written

Advanced: Hang Squat Cleans @ 95/135

Friday, November 15

November 14, 2019 by Jim Workout of the Day 0 comments 161 2

WOD

A. Every 3 minutes for 9 minutes (3 sets) complete:

  • 3-3-3+ Strict Press @ 70%,  80%,  90%  (3rd set is max reps commonly noted in Wendler as 5+) 

B. Every 3 minutes for 9 minutes (3 sets) complete:

  • 3-3-3+ Deadlifts @ 70%,  80%,  90%

All Deadlifts must be guided down on every rep including your last rep of your last set. Also, if your back is rounding then abort and decrease load – your max reps and percentage loads are not what you can absolutely lift off the floor but what you can lift off the floor with a straight/locked low back.

C. 5 rounds for time of:

  • 500m Row
  • 15 Bench Press @ 95/135

Thursday, November 14

November 13, 2019 by Jim Workout of the Day 0 comments 161 0

212GO!

A. 3 rounds, 30-20-10 reps, for time of:

  • Sumo Deadlift High Pulls
  • Box Jumps

rest 3 minutes then…

B. 3 rounds, 30-20-10 reps, for time of:

  • Wall Balls
  • Burpees

rest 3 minutes then…

C. 3 rounds, 30-20-10 reps, for time of:

  • Knees-to-Elbows
  • Assault Calories

212Barbell

A. Evert 3 minutes for 15 minutes (5 sets) complete:

  • Power Snatch + Overhead Squat + Snatch @ 60, 65, 70, 75, 75%

B. 5 Supersets of:

  • 3 Snatch Pulls @ 100, 105, 105, 108, 108%
  • 8 Narrow Grip Bench Press @ AHAP
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