Categories
Workouts

WOD 12/1/22

Skill / Strength / Work-Up

Movement Prep & Mobility

WOD

Level Method Testing!
Lactic Tolerance Test

Categories
Workouts

WOD 11/30/22

Skill / Strength / Work-Up

Row warm-up / Mobility

WOD

Level Method Testing!
For Distance:
20 min Row

Categories
Workouts

WOD 11/29/22

Skill / Strength / Work-Up

Warm-up for testing

WOD

Level Method Testing!!
1) Upper-Body Pull
2) Squat Endurance

Categories
Workouts

WOD 11/28/22

Skill / Strength / Work-Up

Movement Prep

WOD

“Jackie”
For time:
1,000 m Row
50 Thrusters (45/35)
30 Pull Ups

*12 min time cap

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Workouts

Weekly Workout Preview 11/28/22

MONDAY: “Jackie” – Rowing, Thrusters & Pull-Ups
TUESDAY: TESTING – Upper-Body Pull & Squat Endurance
WEDNESDAY: TESTING – Rowing
THURSDAY: TESTING – Lactic Tolerance
FRIDAY: R. KB Swings & Burpees (or Make-Up Testing)
SATURDAY: “Loredo” – Air Squats, Push-Ups, Walking Lunges & Running
SUNDAY: Open Gym

Categories
Workouts

WOD 11/26/22

WOD

“Wittman”
7 RFT:
15 A. KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

*30 min time cap

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Workouts

WOD 11/25/22

Skill / Strength / Work-Up

Movement Prep

WOD

16 min EMOM
1) 2 Rope Climbs
2) Double Unders or Single Under Crossovers (Determine a rep goal OR for Practice)
3) 15 R. KB Swings (53/35)
4) 15 Sit Ups

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Workouts

WOD 11/24/22

THANKSGIVING DAY!

Partner WOD!

24 min AMRAP
P1- Bike or Row for distance
P2- AMRAP
10 Hang Cleans (75/55)
10 Front Squats
10 Shoulder to Overhead
*Partners will switch roles every 2 minutes

Categories
Workouts

WOD 11/23/22

Skill / Strength / Work-Up

10 min EMOM
1) 15 Weighted Glute Bridges
2) GHD Sit Ups (reps based off of previous WODs)

WOD

20 min AMRAP
1,000 m Row
20 Slam Balls

Categories
Workouts

WOD 11/22/22

Skill / Strength / Work-Up

10 min EMOM
3 Strict Pull-Up (Seated>Banded>Weighted)

WOD

10 min AMRAP
10 Alt. Rev. Lunge Wall Balls
10 Chest-to-Bar Pull Ups
10 Up Downs