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3 x 3

  • November 30, 2016

Every 3 Minutes for 3 Rounds:
10 Sumo Deadlift High Pulls (95/65)
Max Push-ups for remaining time to 2:00
1 minute rest
*Rest 5 minutes
Every 3 Minutes for 3 Rounds:
10 Power Cleans (95/65)
Max Pull-ups for reminding time to 2:00
1 minute rest
*Rest 5 minutes
2 Minutes Max Reps Double Unders

Dessert: 5 minutes of non-stop planking to celebrate the last day of Happy Planksgiving!
*You can shift from side to front to side, but the goal is to maintain the plank position for the entire 5 minutes.

Strength Work & Lung Burner

  • November 29, 2016

Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Strict Press
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%

Complete for Time:
800 meter Run
400 meter Row

Dessert: 1 minute front plank, 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest 15 secs between planks.

Time to Burn off the Pumpkin Pie

  • November 28, 2016

10 Rounds of:
30 seconds of Burpees
30 seconds of rest
30 seconds of Db Box Step-ups (40/30) (20” box)
30 seconds of rest

Dessert: 1 minute front plank, 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest 15 secs between planks.

Endurance WOD

  • November 26, 2016

6 x 5 Minute AMRAPs with 2 Min Rest:
400 meter Run
10 Burpees
In remaining time, complete as many reps as possible of either:
Tire Flips
Kb Swings (50/35)
Wall Ball Shots (20/14)
Calorie Row
50 meter Tire Drags (45/25)
Box Jumps (24/20)
*One movement per AMRAP

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.

Strength & 3 RFT

  • November 25, 2016

Front Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%

Strict Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%

Complete 3 Rounds for Time:
200 meter Sprint
13 Push-ups

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.

Gobble, Gobble!

  • November 24, 2016

Complete for Time:
30 Goblet Squats (50/35)
3O Calorie Row
30 Ball Slams (30/20)
30 Burpees
30 Lunges, walking
Endurance Run (1 mile)
30 Ground to Overhead (95/65)
30 Overhead Squats (95/65)
30 Butterfly Sit-ups
30 Back Extensions
30 Lateral Bar Jumps
Endurance Run (1 mile)

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.

Grip-tastic

  • November 23, 2016

Complete 3 Rounds for Time:
12 Toes to Bar
21 Hang Power Snatch (95/65)
400 meter Run

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.

Strength & 5 Min AMRAP

  • November 22, 2016

Back Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%

Strict Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%

5 Minute AMRAP:
10 Kb Swings (50/35)
30 Double Unders

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.

“Artie”

  • November 21, 2016

20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters (95/65)

Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.

Endurance WOD

  • November 19, 2016

Complete 4 Rounds for Time:
50 meter Goblet Carry (60/45)
50 meter Walking Lunge (no wt.)
200 meter Run
50 meter Walking Lunge
50 meter Goblet Carry
25 Plate Ground to Overhead (45/25)

Dessert: Front Plank Hold for max time

 

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