November 21, 2019

Strength:

1RM BACK SQUAT

WOD:

3 X 800M RUN
*Rest 2 mins

THEN..
2K ROW FOR TIME

November 20, 2019

Strength:

1RM SQUAT SNATCH

WOD:

BUY IN: 50 HSPU + 15 SANDBAG OVER THE SHOULDER

THEN..
40 WB (30/20)
30 DEADLIFTS (135/95)
20 BOX JUMPS (30/24)
10 SQUAT CLEAN TO THRUSTER (135/95)

November 19, 2019

Strength:

WOD:

21 CAL AB/SKI/ROW
21 BURPEES
21 PULL UPS
15 CAL AB/ SKI/ROW
15 BURPEES
15 PULL UPS
9 CAL AB/SKI/ROW
9 BURPEES
9 PULL UPS

November 18, 2019

Strength:

1RM SQUAT CLEAN

WOD:

5 ROUNDS:
5 DEADLIFTS
5 POWER CLEANS
5 S2O (115/75)
*15 t2b between each round

November 15, 2019

Strength:

5 ROUNDS: 2 STRICT PRESS + 4 PUSH PRESS + 6 JERKS

WOD:

3 ROUNDS:
400M RUN
12 BURPEE BOX JUMPS (24/20)
15 THRUSTERS (95/65)

November 14, 2019

Strength:

9 X 1 BACK SQUATS @ 95%

WOD:

3 ROUNDS:
30 CAL ROW
30 AB MAT SIT UPS
30 DB HANG POWER CLEAN (50/35)
*Switch arms every 5 reps

November 13, 2019

Strength:

10 MIN EMOM:
1 – 5 MIN: 1 SQUAT SNATCH @ 90%
6 – 10 MIN: 1 SQUAT SNATCH @ 95%

WOD:

12 MIN AMRAP:
15 PUSH JERKS (115/85)
30 AIR SQUATS
60 DU

November 12, 2019

Strength:

5 ROUNDS:
1 LAP BARBELL FRONT RACK WALKING LUNGE (135/95) + 30 SEC STATIC PUSH UP HOLD WITH SQUEEZE

WOD:

5 ROUNDS:
1 MIN CAL BIKE
1 MIN WALLBALLS (20/14)
1 MIN PLANK HOLD
1 MIN BACK SQUAT (75/55)
1 MIN REST

November 11, 2019

Strength:

10 MIN EMOM:
1 – 5 MIN: 1 SQUAT CLEAN @ 90%
6 – 10 MIN: 1 SQUAT CLEAN @ 95%

WOD:

“21 GUNS”
21 MIN AMRAP
400M RUN
21 PUSH UPS
21 BOX JUMPS (24/20)
15 BURPEES
9 PULL UPS

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five branches of the Military.w

November 8, 2019

Strength:

NO STRENGTH

WOD:

OPEN 20.5