Wed., Nov. 29, 2023

 WOD:

Shoulder Press
1 press x10

CW: 75, 75, 85, 85, 90, 90, 95, 95, 100, 105

LW: 45, 50, 50, 50, 50, 50, 50, 50, 50, 50

Plus:

25 Push-ups
1,500 mtr. Row
10 ea. leg, controlled box step downs

Tues., Nov. 28, 2023

 WOD:

Back squat, 3-3-3-3-3-3-3 reps

CW: 95, 105, 105, 115, 125, 135, 140

LW: 65, 75, 75, 80, 80, 85, 90

Plus:

100 Mountain Climbers
25 Push-ups
10 Pull-ups

Mon., Nov. 27, 2023

 WOD:

5 rounds, each for time, of:
400-meter row

Rest 2 minutes

CW: 1:38, 1:38, 1:37, 1:36, 1:35
LW: 1:58, 1:58, 1:58, 1:57, 1:56

Plus, 25 Slam Balls and 25 Push-ups

Sat., Nov. 25, 2023

 WOD:

21-15-9 reps of:

Deadlifts

Push-ups

CW: 145# DL

LW: 100# DL

Fri., Nov. 24, 2023

 WOD:

3 rounds for time of:

25 kettlebell swings
25 push-ups
20 slam balls
25 air squats

CW: 15:23

LW: 14:18

Tues., Nov. 21, 2023

 WOD:

A. Three sets of:

Goblet Squat x 6-8 reps
Medicine Ball Hamstring Curls x 15-20 reps
Hollow Body Roll to Superman x 6 rolls each way

B. Complete as many rounds and reps as possible in 15 minutes of:

15 cal of Assault Bike
15 Wall Ball Shots OR Slam Balls
15 V-Ups

CW: 4 rds. plus 15 cal. bike

LW: same

Mon., Nov. 20, 2023

 WOD:

1.  3 sets of:

Kettlebell Windmills x 5-6 reps each arm

Box Jumps x 10 reps

60-second Prone Plank Hold

2. Five rounds for time of:

15 Calories of Assault Bike

12 Alternating Dumbbell Press (6 ea. arm)

CW: 35# DB

LW: 15# DB

Horse Stance Hold

Sat., Nov. 18, 2023

 WOD:

For time:  800 Meter Row  

followed by…

Two rounds of:

20 Burpees
10 Pull-Ups OR lunges
40 Alternating Cossack Squats
20 Kettlebell Swings
10 Push-Up OR sit-ups

Wed., Nov. 8, 2023

 WOD:

3 rounds for time of:

25 kettlebell swings

25  push-ups

CW: 7:38

LW: 7:53

Tues., Nov. 7, 2023

 WOD:

A. 3 Sets:

Romanian Deadlifts (CW: 140#, LW: 45#!)

Dumbbell alt. reverse lunge x 10 each leg

Jefferson Curl

Banded Palloff hold x 30 sec. each side

B. 3 Rounds for time:

20 cal. Bike

20 Kettlebell Swings

Mon, Nov. 6, 2023

 WOD:

A. 3 Sets:

Pushups x 10-12

Planks x 60 sec.

Dumbbell Thrusters x 45 sec.

B. 4 sets for max calories/reps

Minute 1: Row for cal. 

Minute 2: push ups or L seat DB press 

Minute 3: pullups 

Minute 4: 30  sec. front lean rest on rings or plank

CW: Cal. for Row - 15, 13, 15, 15

LW: Cal. for Row - 10, 11, 11, 12

Fri, Nov. 3 2023

 WOD:

5 rounds for time:

500-meter row

15 dumbbell shoulder presses

30 walking lunge steps

CW: 26:09

LW: 27:34

Wed., Nov. 1, 2023

 WOD:

Complete as many reps as possible in 10 minutes of:
3 front squat
3 supine pull-ups
6 front squat
6 supine pull-ups
9 front squat
9 supine pull-ups

Etc., adding 3 reps to each movement each round.

CW: 21 FS and SPP, plus 24 FS

LW: 21 FS and SSP, plus 24 FS, 3 SPP