Saturday Schedule: 830AM WOD / 7AM SPIN
Reserve your spot for the TURKEY DAY WOD next Thursday at 8:30am.
FILTHY FIFTY
Friday WOD 11/20/20
Friday Schedule: 6am/8am/9am with Open Gym available at 430pm
P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches
P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)
SATURDAY:
“Filthy Fifty”
50 Box Jumps (24)
50 Jumping Pull Ups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges (50 total steps)
50 Knees To Elbow
50 Push Press (45#)
50 Back Extensions (Supermans)
50 Wallballs (20# ball)
50 Burpees
50 Double Unders
P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches
P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)
SATURDAY:
“Filthy Fifty”
50 Box Jumps (24)
50 Jumping Pull Ups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges (50 total steps)
50 Knees To Elbow
50 Push Press (45#)
50 Back Extensions (Supermans)
50 Wallballs (20# ball)
50 Burpees
50 Double Unders
P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches
P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)
SATURDAY:
“Filthy Fifty”
50 Box Jumps (24)
50 Jumping Pull Ups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges (50 total steps)
50 Knees To Elbow
50 Push Press (45#)
50 Back Extensions (Supermans)
50 Wallballs (20# ball)
50 Burpees
50 Double Unders
Thursday WOD 11/19/20
Thursday is the opportunity for ROWVEMBER points. All meters rowed in your workout hour count today as long as you complete the Workout Of The Day.
Thursday Schedule: 6am/9am WOD / Open Gym at 8am and 530pm.
(Rowvember Points Count as long as you do the WOD and do them within the workout hour, no overlapping into the next hour)
For Time:
7 Rounds For Time:
250 Meter Row
7 Thrusters
7 Burpees
95/65
75/55
(Rowvember Points Count as long as you do the WOD and do them within the workout hour, no overlapping into the next hour)
For Time:
7 Rounds For Time:
250 Meter Row
7 Thrusters
7 Burpees
95/65
75/55
(Rowvember Points Count as long as you do the WOD and do them within the workout hour, no overlapping into the next hour)
For Time:
7 Rounds For Time:
250 Meter Row
7 Thrusters
7 Burpees
95/65
75/55
Wednesday WOD 11/18/20
GET WITH COACH KJ AND SIGN UP THIS WEEK!
Weigh Ins and Measurements and Baseline Workout DUE by Next Wednesday.
Wednesday Schedule: 6am/8am/9am WOD with WODFATHERS at 530pm
Annie On The Run
50 Sit Ups
50 Double Unders
400 Meter Run
40 Sit Ups
40 Double Unders
400 Meter Run
30 Sit Ups
30 Double Unders
400 Meter Run
20 Sit Ups
20 Double Unders
400 Meter Run
10 Sit Ups
10 Double Unders
(Single Unders are 3 to 1)
Annie On The Run
50 Sit Ups
50 Double Unders
400 Meter Run
40 Sit Ups
40 Double Unders
400 Meter Run
30 Sit Ups
30 Double Unders
400 Meter Run
20 Sit Ups
20 Double Unders
400 Meter Run
10 Sit Ups
10 Double Unders
(Single Unders are 3 to 1)
Annie On The Run
50 Sit Ups
50 Double Unders
400 Meter Run
40 Sit Ups
40 Double Unders
400 Meter Run
30 Sit Ups
30 Double Unders
400 Meter Run
20 Sit Ups
20 Double Unders
400 Meter Run
10 Sit Ups
10 Double Unders
(Single Unders are 3 to 1)
Tuesday WOD 11/17/20
aTuesday Schedule: 6am/8am/530pm WOD / Open Gym time 9am.
Revert back to your journal entry for 9/22/20
3 Rounds
10 Bent Over Flies
10 Frontal/Lateral Raises
10 Upright Rows (25# Plate/pinch grip)
followed by….
On the Minute x 10:
5 Burpees
Max Front Plank in Time Remaining
Rest 5 Minutes
On the Minute x 10:
10 Jumping Squats
Max Side Plank in Time Remaining (Switch Each Round)
Revert back to your journal entry for 9/22/20
3 Rounds
10 Bent Over Flies
10 Frontal/Lateral Raises
10 Upright Rows (25# Plate/pinch grip)
followed by….
On the Minute x 10:
5 Burpees
Max Front Plank in Time Remaining
Rest 5 Minutes
On the Minute x 10:
10 Jumping Squats
Max Side Plank in Time Remaining (Switch Each Round)
Revert back to your journal entry for 9/22/20
3 Rounds
10 Bent Over Flies
10 Frontal/Lateral Raises
10 Upright Rows (25# Plate/pinch grip)
followed by….
On the Minute x 10:
5 Burpees
Max Front Plank in Time Remaining
Rest 5 Minutes
On the Minute x 10:
10 Jumping Squats
Max Side Plank in Time Remaining (Switch Each Round)
Monday WOD 11/16/20
HAPPY MONDAY/ROWVEMBER POINTS TODAY (only 8 min/only if you complete the WOD also/can be done as buy in or cash out)
Mondays Schedule: 6am/8am/9am/530pm/630pm WOD and SPIN at 530pm
Dont forget to sign up on zenplanner to reserve your spot!
(Rowvember Points ONLY 8 MIN today and must do the WOD to get the points.)
BUY IN or CASH OUT FOR POINTS
8 Min Row for Max Meters = Points towards Rowvember ONLY 8 Minutes
Part 1:
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows
(Rowvember Points ONLY 8 MIN today and must do the WOD to get the points.)
BUY IN or CASH OUT FOR POINTS
8 Min Row for Max Meters = Points towards Rowvember ONLY 8 Minutes
Part 1:
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows
(Rowvember Points ONLY 8 MIN today and must do the WOD to get the points.)
BUY IN or CASH OUT FOR POINTS
8 Min Row for Max Meters = Points towards Rowvember ONLY 8 Minutes
Part 1:
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows
(Rowvember Points ONLY 8 MIN today and must do the WOD to get the points.)
BUY IN or CASH OUT FOR POINTS
8 Min Row for Max Meters = Points towards Rowvember ONLY 8 Minutes
Part 1:
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows
EMOM for 10 Minutes
3 Power Cleans
4 Front Squats
5 Push Press
Part 2: Partner Work/Rest
5 Rounds Each
6 Front Rack Lunge Steps
5 Squat Cleans
4 Lunge Pulse Right Leg
4 Lunge Pulse Left Leg
3 Barbell Rows