WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Wednesday 11/23/22

Wednesday 11/23/22

“Open the pig”
20:00 EMOM
Min 1: Max Burpees to Target
Min 2: Max Chest To Bar Pull-Ups
Min 3: Max Wall Balls 20/14#
Min 4: Rest

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Monday 11/21/22

Monday 11/21/22

Strength 

Take 12:00 to Find a Max For the Day
Snatch Pull + Low Hang Squat Snatch + Overhead Squat

Conditioning

“Frank”
For Time
6-12-18-24
Overhead Squat 155/105#
Toe to Bar

Time Domain: 7:00-11:00
Time Cap: 15:00

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Sunday 11/20/22

Sunday 11/20/22

Strength Stability EMOM

30:00 EMOM

min 1: :45 Max Cal Bike
min 2: 200ft Sandbag Carry 100/80#, 45/36kg
min 3: 100ft Sled Push
min 4: 8/6 Strict Pull-Ups + 100ft Farmers Carry 70/53#, 32/24kg
min 5: Max Handstand Hold (Wall Supported)
min 6: Rest

Score Max Cals + Max Handstand Walk *1sec=1rep

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Saturday 11/19/22

Saturday 11/19/22

Partner Workout !!!! 👬👫👭

“The Fifth Element”
24:00 AMRAP
50/40 Row
40 Toe to Bar
30 Dumbbell Bench Press 50/35#, 22.5/16kg
20 Burpee Box Jump Overs 24/20”

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Friday 11/18/22

Friday 11/18/22

Barbell Cycling and Conditioning

“Leeloo Dallas MultiPass”

9:00 EMOM
3 Power Cleans
3 Front Squats
3 Push Jerk
Load: Choice, Heavy Across

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Thursday 11/17/22

Thursday 11/17/22

Conditioning

“Diva”
For Time
40 Pull-Ups
4,200/5,000 Bike Erg
30 Chest to Bar Pull-Ups
1600/1900 Bike Erg
20 Ring Muscle-Ups
800/950 Bike Erg

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Wednesday 11/16/22

Wednesday 11/16/22

“Garbage Strike ”

15:00 AMRAP
3 Wall Walks
5 Wall Facing Handstand Push-Ups
12 Box Jump Overs 24/20”
15 GHD Sit-Ups
45 Double Unders

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Tuesday 11/15/22

Tuesday 11/15/22

Conditioning


‘”Stones”
For Time

21-15-9

Deadlifts 275/185#, 125/84kg

Bar Facing Burpees

Time Domain: 7:00-11:00

Time Cap: 12:00

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Monday 11/14/22

Monday 11/14/22

“Egypt”

EMOM 20

min 1: 16/13 Cal Row

min 2: 15 Thrusters 95/65#, 43/30kg

min 3: 15/11 Cal Echo Bike

min 4: 3/2 Rope Climbs

*last round max reps on each movement within the minute

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Sunday 11/13/22

Sunday 11/13/22

AMRAP 30
200m Run
1 Round “Strict Cindy”
200m Run
2 Rounds “Strict Cindy”
200m Run
3 Rounds “Strict Cindy”
200m Run
4 rounds “Strict Cindy”
and so on…

1 Round of Cindy = 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

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