November 22, 2017

Warm Up:

21-15-9
BURPEE
AB MAT SIT UPS

Strength:

DEADLIFTS
3 X 3 CLIMBING
1 X 1 HEAVY

WOD:

20 MIN EMOM
1: 200M RUN
2: 10 S2O (135/95)
3: 40 DU (45 sec DU work)
4: 10 Back Squats (135/95)

November 21, 2017

Warm Up:

10 X 1 ECCENTRIC PULL UPS
5 X 2 STRICT PULL UPS
2 X 10 BEAT SWING

THEN..
2 ROUNDS (NFT)
15 RING ROWS
20 TOES TO KETTLEBELL

Strength:

THRUSTERS
3 X 3 CLIMBING

WOD:

BUY IN: 50 T2B

THEN..
3 ROUNDS
200M RUN
25 AB MAT SIT UPS
25 BURPEES
25 CAL ROW

CASH OUT: 50 T2B

November 20, 2017

Warm Up:

3 ROUNDS
20 LUNGES
15 PUSH UPS
10 SQUATS FEET TOGETHER
5 WALL WALKS

Strength:

HANG POWER SNATH
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 70%
1 X 3 @ 80%

WOD:

FOR TIME
DIANE
21 DL (225/155)
21 HSPU
15 DL
15 HSPU
9 DL
9 HSPU

November 17, 2017

Warm Up:

TBD

Strength:

SHOULDER PRESS
3 X 3 @ 75%
1 X 1 @ 80%

WOD:

800M RUN
100 WB (20/14)
800M RUN

November 16, 2017

Warm Up:

TBD

Strength:

STRICT PULL UP
4 X 4

WOD:

4 ROUNDS
10 HSPU
15 PUSH PRESS (115/75)
400M RUN

November 15, 2017

Warm Up:

TBD

Strength:

FRONT SQUAT
4 X 3 @ 75%
1 X 1 @ 80%

WOD:

15 MIN EMOM
15/12 CAL ROW
REMAINING TIME AS MANY POWER CLEANS AS POSSIBLE (135/95)

November 14, 2017

Warm Up:

TBD

Strength:

OHS
2 X 3 @ 65%
1 X 1 @ 80%

WOD:

5 ROUNDS
200M RUN
12/10 CAL AB
5 DL (RX 135/95, RX+ 185/125)
10 LAT BAR OVER BURPEE
Rest 3 mins

November 13, 2017

Warm Up:

TBD

Strength:

HANG POWER CLEAN
1 X 5 @ 70%
2 X 5 @ 75%
1 X 3 @ 80%

WOD:

12 MIN AMRAP
3 PULL UPS
3 THRUSTERS (95/65)
6 PULL UPS
6 THRUSTERS
9 PULL UPS
9 THRUSTERS

ETC..

November 10, 2017

Warm Up:

40 ABMAT SIT UPS
30 SQUATS
20 PUSH UPS
10 STRICT PULL UPS

Strength:

PUSH PRESS
4 X 3 @ 65% CLIMBING

WOD:

“JACK”
10 PUSH PRESS (115/75)
10 KBS (1.5/1)
10 BOX JUMPS (24/20)

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

November 9, 2017

Warm Up:

TBD

Strength:

STRICT PULL UPS
5 X 8

WOD:

WOD 1
100 BURPEES FOR TIME
Rest 2 mins

WOD 2
21-15-9
T2B
WB (30/20/10) 

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