WORKOUT OF THE DAY
“Flight Simulator”

Strength:
Weighted Ring Dips: 5-5-5-5-5

Conditioning:
“Flight Simulator”

For time:
Double-unders:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5*

*5 Push-up penalty for messing up
**Each set of double unders must be completed UNBROKEN before moving on to the next set.
***You MUST stop between sets.

 

“Isabel”

Strength/Power:
Split Jerk: 15 minutes to establish a 1RM

Conditioning:
“Isabel”

For time:
30 Snatches (135/95#)

November 24

Strength: 
Pause Front Squat: 2-2-2-2-2*
*3 sec hold in the bottom of both reps

Conditioning:
2RFT:
15 Front Squats (205/145#)
10 Burpee Bar Muscle Ups

PARTNER WOD

REMINDER: Capital Affiliate League tryouts will be held Saturday from 2:00-3:30.

SUGGESTION: If you’re planning on trying out DO NOT attend the 10am or 12pm WODs…

Partner WOD:

3RFT:
30 Pull-ups
50 Backsquats (135/95#)
2000m Row

CAL TRYOUTS

REMINDER!

CAL Winter season tryouts will be held tomorrow, Saturday, November 22, from 2:00-4:00pm.

We will field two teams this season, so if you’ve ever thought about competing, come out tomorrow to try out for a spot on Hierarchy Gold or Hierarchy Black!

Spolier alert: Get some sleep tonight.

November 21

Strength:
Push Press: 3-3-3-3-3

Conditioning:
15 minute AMRAP:
20 push presses (115/75#)
10 squat cleans
5 HSPU

November 20

Don’t forget to come watch coaches Tyler and Christine show off their bartending skills (or lack thereof) Thursday night at 7:00pm at Southern Hospitality!

Strength:
Deficit Deadlifts: 3-3-3-3-3

Conditioning:
5RFT:
10 Deadlifts (185/125#)
10 T2B

November 19

Strength:
Floor Press: 10-10-10-10

Conditioning:
16 min EMOM (alternating):
Odd Min: 10 Wallballs + 25 DUs
Even Min: 10 Burpee Box Jumps

November 18

Strength/Power:
Hang Power Clean: 15 minutes to establish a 1RM

Conditioning:
For time:
40 Hang Power Cleans* (135/95#)

*5 Over-the-Bar Burpee penalty every time the bar is dropped

November 17

Strength:
Front Squat: 3-3-3-3-3

Conditioning:
For time:
20-18-16-14-12-10
Alternating Pistols
KB Swings (32/24kg)

1 150 151 152 153 154 177