Wed., Nov. 30, 2022

 WOD:

A. Complete as many reps as possible in 7 minutes following the rep scheme below:

 3 Single Kettlebell Thrusters 3 Kettlebell Swings
 6 Single Kettlebell Thrusters 6 Kettlebell Swings
 9 Single Kettlebell Thrusters 9 Kettlebell Swings
 …and so on, adding three repetitions after completing each round.

CW: 18 KBT, 3 KBS
LW: 18 KBT, 2 KBS

 B. 2 sets of each:

 Romanian deadlift X 10 reps
 Hurdle hops x 30
 Push-Ups x Max Reps
 Plank x 30 seconds

Tues., Nov. 29, 2022

 WOD:

A. Complete as many rounds and reps as possible in 10 minutes of:

11 Push-Ups 

10 Box Jumps 

19 Air Squats 

Farmers Carry 

CW: 3 rds. plus 11 PV, 10 BJ

LW: 4 rds. plus 11 PU

B. Three sets of: (rest after each movement) 

Bulgarian Split Squats x 8-10 reps each leg 

Banded Hamstring Curls x 4-6 reps 

Bent-Over Double double dumbbell Rows x 8-10 reps

Mon., Nov. 28, 2022

 WOD:

6 rounds of: 

1 minute of rowing 

1 minute of burpees 

1 minute of double-unders 

1 minute of rest

Sat., Nov. 26, 2022

 WOD:

For time: 

800 Meter Row 

½ mile Bike 

30 Back Squats 

800 Meter Row 

30 Long Jumps 

800 Meter Row 

½ mile Bike

CW: 20:06 (65# BS)

LW: 24:37 (65# BS)

Wed., Nov. 23, 2022

 WOD:

5 rounds, each for time, of:

Row 800 meters

Rest 3 minutes

CW: 3:28, 3:25, 3:25, 3:23, 3:18

LW: 4:00, 3:58, 3:58, 4:00, 3:59

Tues., Nov. 22, 2022

 WOD:

A.

3 sets of:

Arnold Press x 10 reps 

Zottman Curls x 10 

Cozy Leg Lifts (Left) x 8 reps 

Cozy Leg Lifts (Right) x 8 reps 

B.

For time:

Max Push-Ups with rest as needed

Mon., Nov. 21, 2022

 WOD:

Complete AMRAP in 12 min:

12 Kettlebell Swings
12 Kettlebell Squats
12 Kettlebell Push Press

CW: 6 rds. plus 12 KBS, 4 KBPP. Also did 12 Slam Balls and bike cool down

LW: 6 rds. plus 9 KBS. Also did 100 Single Unders and 50 AbMat Sit-ups

Sat., Nov. 19, 2022

 WOD:

Part A

50 cal. Row

80 Kettlebell Swings

50 cal. Row

CW: 13:26

LW: 16:44 (UGGH)

Part B

Barbell hip thrusters x 8

Barbell hip thruster iso-hold @ top position 15 - 30 seconds

Rest between sets

     

Wed., Nov. 16, 2022

 WOD:

4 sets of each for times:

400 Meter Row 

20 Double Kettlebell Sumo Deadlifts

250 Row

12 Dumbbell Box Step-Overs

CW: 24:52

LW: 25:14

Tues., Nov. 15, 2022

 WOD:

A. 4 sets of:

Snatch-Grip Romanian Deadlift x 6 reps 
Box Jumps x 5 reps
Knees to Elbows x 8 reps (or 30 sec. plank or 8 V-ups)
Banded Overhead Triceps Extensions x 20 reps 

B. For time:

60 Calories of Assault Bike
40 Kettlebell Swings
20 Burpees

CW: 12:19

LW: 11:37

Mon., Nov. 14, 2022

 WOD:

4 rounds for time of:

10 box jumps

Row 400 m

Plus bike cool down or 25 slam balls

CW: 12:33

LW: 12:50

Sat., Nov. 12, 2022

 WOD:

5 rounds for time of:

250-m row

50 single unders

CW:   11:14

LW: 12:52

Thurs., Nov. 10, 2022

 WOD:

20 min. Bike

CW: 5.9 miles

LW: 5.5 miles

Wed., Nov. 9, 2022

 WOD:

10 Backsquat (95#, 65#)

10 Push-ups

10 cal. Bike

10 Pull-ups

10 Dumbell Thrusters

10 Burpees

10 Mtn. Climbers

10 cal. Row

+ 10 min. slow Row

Tues., Nov. 8, 2022

 WOD:

Bench Press

10  8  6  4  2  1

CW: 95, 95, 105, 115, 125, 135

LW: 65, 65, 65, 70, 75, 80

Mon., Nov. 7, 2022

 WOD:

A. 3 Rounds

40 Hurdle Hops
40 sec. Plank
40 Air Squats

B. 3 rounds for cal:

2 min. Row

2 min. Bike

2 min. rest

CW: 56, 55 57

LW: 49, 50, 49