Monday Nov 11 - Sunday Nov 17, 2024

Monday Nov 11

 

No scheduled classes today.  Open gym schedule 9am-11am.

Come on your own and choose your hero wod

 

NUTTS

 

For Time

10 Handstand Push-Ups

15 Deadlifts (250/175 lb)

25 Box Jumps (30/24 in)

50 Pull-Ups

100 Wall Ball Shots (20/14 lb)

200 Double-Unders

400 meter Run (with 45/35 lb plate)

 

OR

 

MURPH

 

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

•Partition the pull-ups, push-ups, and squats as needed.

•If you’ve got a 14/20-lb vest, wear it.

 

Tuesday Nov 12

 

Part A

 

6 rounds, every 90 seconds complete :

Leve 1: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up

Level 2: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.

Level 3: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)

 

Part B

 

8:00 AMRAP

2-4-6-8…

Handstand Push Ups

4-8-12-16…

Pull-ups

 

-rest 4:00-

 

For Time

“Erase your reps” (start where you left off and go in reverse)

 

Wednesday Nov 13

 

Part A

 

4 sets

12 seated strict DB overhead press

12 Hip Extensions on GHD

-rest 2 min between sets

 

Part B

 

4 sets

2:00 AMRAP

20/16 Calorie Row

Max Wall Ball (20/14) in the time remaining

-rest 2:00 between sets-

 

-into-

 

4 sets

2:00 AMRAP

10x50ft Shuttle Run

Max Burpee facing line

-rest 2:00 between sets-

 

Thursday Nov 14

 

Part A

 

5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)

Set 1: 5 Hang Power Snatch + 5 Overhead Squat

Set 2: 4 Hang Power Snatch + 4 Overhead Squat

Set 3: 3 Hang Power Snatch + 3 Overhead Squat

Set 4: 2 Hang Power Snatch + 2 Overhead Squat

Set 5: 1 Hang Power Snatch + 1 Overhead Squat

*Complete each complex unbroken

 

Part B

 

For Time:

4-8-12-16-20-24

Calorie Air Bike or Row

Toes to Bar

-Women’s Calories: 3-6-9-12-15-18

 

Friday Nov 15

 

Part A

 

4 Rounds

 

10 Barbell Bench Press 

-rest 30 seconds-

12 Resistance Band Chest Fly – High to Low 

-rest 30 seconds-

15 Barbell Drag Curls 

 

* Rest 2 minutes between rounds

 

Part B

 

5 Rounds

75 Double Unders

15 Shoulder to Overhead (95/65)

 

Saturday Nov 16

 

Part A

 

Partner; 6 Rounds for Time (each)

Partner 1:

15/12 cal row

400m run

Partner 2:

-Rest until P1 starts run; then complete 8 burpees over rower before starting round-

 

Part B

 

4 sets: 

15 Overhead Plate sit ups

:30 Hanging L-sit Hold

8 Around the Worlds (each side)

30 Laying Heel Taps

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

 

*Rest 2:00 b/t sets

 

Sunday Nov 17

 

2 Sets 

100/80 Calorie Ski Erg (OR Row)

50 Box Jumps (30/24)

30 Power Cleans (185/125) 

-rest 6:00 between sets-