23 Nov SUNDAY, NOVEMBER 24TH
STRENGTH STRENGTH Bench Press 5 X 5 *Build to heaviest set of 5 AMRAP X 10 3 Rope Climb 12 Renegade Row 35/25 L2:25/15 L1:15/10 Log your scores on Beyond the Whiteboard Don't have...
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22 Nov SATURDAY, NOVEMBER 23RD
WORKOUT OF THE DAY “FIGHT GONE BAD” 3 ROUNDS/ 1 MINUTE STATIONS Wall Balls 20/14 SDHP 75/55 Box Jumps 20” Push Press 75/55 Row Calories Rest ____________________________________________________________ LITE N' TITE EVERY 5:00 X 5 SETS 400M Run 12 DB...
21 Nov FRIDAY, NOVEMBER 22ND
STRENGTH STRENGTH EVERY 2 MINUTES Front Squats (from floor) 5-5-4-4-3-3 *Goal: Start ~70%1rm clean and increase every other set 5 ROUNDS FOR TIME 12 Front Rack BarBell Lunges 12 T2B 200M Run Lv1: 65/55 Lv2: 95/65 Lv3: 115/75 PROGRAMMING -...
20 Nov THURSDAY, NOVEMBER 21ST
STRENGTH AMRAP X 20 1 Strict Ring MU/ 3 Strict Ring Dips 5 Strict HSPU 7 Strict Pull-up ____________________________________________________________ LITE N' TITE AMRAP X 15 40 Lunges w/medball 200M Run w/medball 40 Sit-ups 200M Run w/medball 40 Push-up Rest...
19 Nov WEDNESDAY, NOVEMBER 20TH
WORKOUT OF THE DAY SNATCH COMPLEX E2MOM X 5 SETS 1 Power Snatch + 1 Hang Snatch + 1 OHS -Rest 2 Minutes- EMOM X 8 1 Snatch STRENGTH WENDLER DEADLIFT Week 1 % Based on 90% of...
18 Nov TUESDAY, NOVEMBER 19TH
WORKOUT OF THE DAY WENDLER STRICT PRESS Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM back squat Skip WOD if necessary! FOR TIME 10-1...
17 Nov MONDAY, NOVEMBER 18TH
WORKOUT OF THE DAY WENDLER BACK SQUAT Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM back squat Skip WOD if necessary! 3 MIN...
16 Nov SUDNAY, NOVEMBER 17TH
WORKOUT OF THE DAY
FOR TIME
50-40-30-20-10
Sit-ups
25-20-15-10-5
Burpee Pull-ups
CURRENT WEEK PROGRAMMING 11/10/19-11/16/19
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15 Nov SATURDAY, NOVEMBER 16TH
WORKOUT OF THE DAY CROSSFIT TOTAL!!!!!! FIND A 1 REP MAX: -Back Squat -Strict press -Deadlift ____________________________________________________________ LITE N' TITE "BARBARA" 5 ROUNDS FOR TIME 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 Minutes Rest- CURRENT WEEK...
14 Nov FRIDAY, NOVEMBER 15TH
WORKOUT OF THE DAY COMPLETE 3 CYCLES AMRAP X 4 30 Shuttle Runs (10 Meters) 20/15 Calorie Assault Bike or 75 Double Unders Then, Max Calorie Row Rest 4 Minutes between rounds. CURRENT WEEK PROGRAMMING...