WORKOUT OF THE DAY
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)

“Tommy Mac”

Hero WOD:

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

November 14

Strength:
Strict Press: 1-1-1-1-1

Split Jerk: 1-1-1-1-1

Conditioning:
2RFT:
1000m Row
1:1 Work/Rest

November 13

Skill Work:
15 min open skill work

Conditioning:
3RFT:
30 KB Swings (32/24kg)
35 Box Jumps (24/20″)
40 Sit-ups

 

November 12

Strength:
Floor Press: 5-5-5-5-5

Ring Dips: 3 x Max Effort

Conditioning: 
10 min AMRAP:
10 HR Push-ups
20 Air Squats
30 DU

November 11

Strength:
Chin-ups: 3 x Max Effort

L-Sit Hold: 3 x 35 seconds

Conditioning:
4RFT:
15 SDLHP (135/95#)
400m Run

Burpee Fran

Strength:
Thruster: 15 min to eastablish a 2RM

Conditioning:
“Burpee Fran”:
21-15-9
Thrusters (95/65#)
Burpees

1 158 159 160 161 162 185