November 30, 2018

SWOD:

5x3 Tempo strict hspu 31x3

5x3 tempo strict pull up x22x 

5x 5 strict ring dips 

WOD:

20 min amrap 

20 wall balls 20/14#

20 sdhp 75/55

20 box jump 24/20”

20 push press 75/55

20/ 14 row

November 29, 2018

WOD:

“The chipper 5.0”

Teams of 2 

Ripped Games

WOD:

RX:

10 min amrap 

200 du

100 push ups 

75 alt db snatches 70/50

50 ttb 

25 bar MU

Intermediate:

10 Minute AMRAP

200 du

100 Push Ups to a 25 lb Plate

75 DB Alternating Snatches @ 40 lbs

50 Toes to Bar

25 Chest to Bar Pull Ups

Beginners:

...

November 28, 2018

SWOD: 

Back squats 

3x10@50,3x8@55,3x4@60

WOD:

3 min Max cal row 

2 min Max cal bike 

1 min Max cal ski 

1 min break 

3 Max bike 

2 Max ski 

1 Max row 

1 min break 

3 Max ski

2 Max row 

1 Max bike 

1 min break 

3 min max Burpees 

Accesory 

200 sit up (any style or combination)

November 27, 2018

SWOD:

4x 5 strict pull ups + 5 kipping pull ups

Beginners scale to 10 banded, 10 kipping or 7 strict 

Advance can add 1 MU at the end of the round 

Front squats 

5@65,70,75

WOD:

15 min amrap 

30 dubs 

15 clean 115/80

30 dubs 

15 ttb

November 26, 2018

SWOD:

Snatch

2 hang squat snatches+ 2 ohs 

2@60,65,70

1@80

Back squats 

6@60,65,70 

4@75,80

2@85 

WOD:

21 ohs 95/65

21 burpees over bar 

42/30 cal ski  

15 ohs 115/75

15 burpees over bar 

30/21 cal rower 

9 ohs 135/85

9 burpees over bar 

18/12 cal  bike 

200 dubs

November 24, 2018

SWOD:
strict press 6X5

push press 6X5

WOD

21-15-9

calorie ski

box jump over

100' front rack lunges 75/55

November 22, 2018

SWOD:

Front squats 

3@60,70,75,80

2@70,75,80

1@75,80 

WOD:

2 min Max bike 

2 min Max Burpees 

1 min Max Cleans 135/95 

2 rds 

3 min break 

2 min Max bike 

2 min Max wall balls 20/14

1 min Max thrusters 95/65

2 rds

November 21, 2018

SWOD:

5x 30’ hand stand walk ( scale to weight transfers with feet on box or handstand on wall) 

5x5 weighted or strict pull ups 

WOD:

Teams of 2 

1000 row 

20 deadlifts 225/155

15 box jump 24/20” 

800 row

18 deadlifts 

15 box jumps 

600 row 

16 deadlifts 

15 box jump 

400 row 

14 de...

November 20, 2018

SWOD:

Power snatch 

2 sec pause below knee and above, then power snatch 

3x1@60,65,70,2x1@75 

WOD: 

21-18-15-12-9

Cal bike 

After each set perform 

16 alternating db snatches 50/35#

200 mts run slamballs 50/35

Accessory:

4x10 db bench press

November 19, 2018

SWOD:

Front squats 

3x5@70 

WOD:

5 hspu 

4 ring MU 

3 power clean 155/105

2 front squat 

1 jerk 

5 rds 

Accessory:

3x1 min plank 

3x20 hip thrusts

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