Nov.26 WOD

Warm Up

10 Minutes of cardio warm up - machine of choice- gradually increase intensity

Repeat x 3
5 Pull Ups
10 Push Ups
10 Back Extensions
10 Dips

Core
Planks 60:5
Front,Side,Side,Back x2

Workout
21-15-9
Thrusters
Wall Balls
Dips
Double Unders (Skipping)

Cool Down / Static Stretching

Nov.21 WOD

NOV.21

Warm Up x 3 Rounds

25 Jumping Jacks
10 Pull Ups
10 O.H BS Squats
15 Push Ups
10 Dips
10 Back Ext
5 Box Jumps
ROM Stick

Strength
Front Squat
5x5x5x5x5

Group Plank
if anyone breaks before 2 minutes - Group Penalty of 300 Air Squats, 100 Leg Levers (each)
if anyone breaks before 3 minutes - Group Penalty of 150 Air Squtats, 100 Leg Levers (each)

>3:45  - no squats, 100 Leg Levers

Cool Down/Static Stretching

When the Mind is weak, the body will fail. When Strong, there is almost no end to what the human body can endure.

Nov.13 WOD

Warm Up
3 Rounds
25 Jumping Jacks
10 O.H Body Squats
10 Dips
10 Sit Ups
5 Pull Ups
10 Push Ups
10 Shoulder Press
20 Stick Twists

Strength
Push Press
5x5x5x5x5

MuscEndurance
50 Pull Ups
50 Dips
100 Sit Ups
300 Leg Levers

Cool Down/Static Stretching


I Never said it would be easy, I said it would be worth it

NOV 10 WOD

Warm Up x 3

25 Jumping Jacks
10 Pull Ups
10 O.H BS Squats
10 Back Ext
10 Dips
50 Skipping rotation

Core
25 Toes to Bar
25 Knees To Elbows
50 Sit Ups

W.O

AMRAP in remaining time of hr (leave 5-7 mins for cool down)

10 strict pull ups
10 Deadlift
10 Front Squat
10 Wall Balls

Cool Down

The only easy day was yesterday

Nov 5th

Dynamic Warm Up (x3)

10 Pull ups
5 Push ups
15 squats
10 back ext

10 Min Cardio Warm UP

As Many Rounds In 20 Mins

10 Burpees
15 Kettlebell swings
20 sit ups

Static Stretching

NOV 2 WOD

Warm Up

10 Mins Cardio of your choice with progressive increase in intensity

1 Round
25 Jumping Jacks
10 Lunges (per leg)
10 Back Ext
10 Dips
15 Sit Ups
Stick Twists

Work Out

50 Pull Ups
150 Push Ups
200 Body Squats

If finished above W.O With time left over

30 Sit Ups
10 Knees to Elbows
25 Sit Ups
10 Knees to Elbows
15 Sit Ups
10 Knees to Elbows
5 Sit Ups

Cool Down & Static Stretching

Integrity & Discipline - it means not cheating in the workout, even if no one else knows, you do.
Effort - Put out max effort if you want results, if its not hard, your not doing it right. 

RC