Monday November 27th, 2017

Warmup/dynamics

 

Strength: E3MOM

Back Squat 6x4 @80%

 

8 Min EMOM

1) 10-20 pushups

2) 10-20 ring/bar rows

* if you have push-ups easy, go for 20/min. Use the rings for the rows  set up a bar at the same height as the rings and do the rows the same. 

 

For Time:

400m Run

50 box jumps 24/20"

50 thrusters 45/35lbs

50 burpees

50 wall balls  20/14lbs

50 Overhead Squats 45/35lbs

400m Run

*lets get grimey guys! Rough, tough, mental warfare! Grind on this one! #Open2018

The run is down the alley, all the way up and in.  

Saturday November 25th, 2017

Warmup/dynamics

16 min emom

1: 40 DUs

2: 8-10 HSPU/HSPU progressions

3: 15 box jumps

4: 15 Pull-ups/Ring rows

*sprint the DUs and Box Jumps, then try to slow your heart rate to do quality unbroken reps for the gymnastics. 

Metcon.  

“Long Gone”

5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Burpees *Rx + cal bike/row

Rest 1:00 between rounds

score is all reps completed combined. So keep track! 

Wednesday November 22, 2017

Olympic lifting class

Back Squat  

6x3 @80% 

Clean and Jerk
On the Minute x 3:
3 Power Cleans + 3 Push Jerks
Rest 1:00
On the Minute x 3:
2 Power Cleans + 2 Push Jerks
Rest 1:00
On the Minute x 3:

1 Power Clean + 1 Push Jerk

 

Driftwood Metcon Class

 

Warm-up/Dynamics  

Strength: Back Squat

6x3 @ 80% 

Metcon

partner WOD 

buy in: 100 burpees

2 rounds for time:

  • 20 Russian KB Swings 24kg/16
  • 20 box jumps
  • 20 Pull Ups
  • 20 Lunge Steps
  • 20 Sit Ups
  • 400 Meter Run together.

* one partner working at a time. Break it up however you wish. It is meant to be short and sweet. Go hard!