Workout of the Day

Saturday, November 30th 2019

Lauren

For Time
Buy In: 100 Double Unders
then
50 Burpees
50 Wall Balls
50 Power Snatches
50 Sit-Ups
50 KBS
50 Box Jumps
50 Push Press
then
Cash Out: 100 Double Unders

Rx: 20/14, 75/55, 53/35, 24/20
Fit: 20/14, 65/45, 35/25, 24/20
Dyn: 10, 45/35, 25/15, 20”

Tuesday, November 26th 2019

Coach Tim

For Time
800m Run
20 Wall Balls
15 GHD Sit-Ups or V-Ups
10 DB Hang Snatches
5 HSPU
600m Run
20 Wall Balls
15 GHD Sit-Ups orV-Ups
10 DB Hang Snatches
5 HSPU
400m Run
20 Wall Balls
15 GHD Sit-Ups or V-Ups
10 DB Hang Snatches
5 HSPU
200m Run
20 Wall Balls
15 GHD Sit-Ups or V-Ups
10 DB Hang Snatches
5 HSPU

Rx: 20/14,50/35
Fit: 20/14,35/25
Dyn: 10, 25/20

Monday, November 25th 2019

Anders

Single Leg Romanian DL
Use barbell and build to heavy with good balance and posture.
*spend 15 min


For Time
50/35 Cal Row
then
21-15-9
Deadlifts
Ring Dips
then
50/35 Cal Row

Rx: 185/135
Fit: 155/105
Dyn: 95/65, Push-Ups

Friday, November 22nd 2019

Shelby

Back Squat
*spend 15 min to build to a Heavy set of 3

For Time
10-9-8-7-6-5-4-3-2-1
RKBS 
Box Jump Overs
15 Double Unders

Rx+: 70/53, 24/20
Rx: 53/35, 24/20
Fit: 35/25, 24/20
Dyn: 25/20, 20″

Thursday, November 21st 2019

Jordan

Get Mobile
1 minute at each 
1. Legs Up Wall
2. Legs in Split
3. Squat Position
4. Butterfly
5. Trunk Twist L
6. Trunk Twist R
7. Couch Stretch L
8. Couch Stretch R
9. Pigeon Pose L
10. Pigeon Pose R
11. Foam Roll Back
12. Foam Roll Lat L
13. Foam Roll Lat R
14. Foam Roll Quad L
15. Foam Roll Quad R
16. Foam Roll Shins
17. Foam Roll Calf L
18. Foam Roll Calf R
19. Lacrosse Ball Arch L
20. Lacrosse Ball Arch R

3 Rounds Not For Time
10 Pull-Ups
10 Push-Ups
10 Lunges

Tuesday, November 19th 2019

Annette

Strength
Bench Press 3-3-3-3-3-3
Pendlay Row 3-3-3-3-3-3
*Heaviest possible across all 6 sets, use same weight

For Time
1000m Row
then
3 Rounds
10 Sumo Deadlift High Pull
10 Lateral Burpees Over Bar

Rx: 95/65
Fit: 75/55
Dyn: 55/35