SATURDAY 01 DEC 2018
01/12/18
1000-1200
IN TEAMS COMPLETE
12 RFT
10/12 CAL BIKE
8 OHL
6 BFB
EACH ATHLETE COMPLETES A ROUND BEFORE ALTERNATING
RX: 30/45KG
INT: 25/35KG
-MOBILITY-
PUPPY DOG
SADDLE
SEAL/SPHINX
CROSS SHIN
SUNDAY 02 DECEMBER 2018
02/12/18
1200-1400
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-MOBILITY-
½ FRONT SPLIT
LOW DRAGON
SADDLE
SADDLE ARCHER
SADDLE EAGLE
MONDAY 19 NOVEMBER 2018
MON 19 NOV -WARM UP- JUNKYARD DOG 3 ROUNDS 10 JUMP JACKS 10 PRESS UP 10M BEAR CRAWL 10M DUCK WALK 10M BUNNY HOPS -WORKOUT- 4 ROUNDS 20 MOUNTAIN CLIMBER 40 FLUTTER KICK 30 X CRUNCHES 15 TOE TAPS 35 CRUNCHES 10 HANG WIPERS 8 STRICT T2B 10 V SIT UP -COOL DOWN- EXT ARM…
TUESDAY 20 NOVEMBER 2018
TUE 20 NOV
-WARM UP-
TABATA JUMP ROPE
3 ROUNDS
5 DEADLIFT
5 HANG POWER CLEAN
5 FRONT SQUAT
5 PRESS5 PUSH PRES
S5 JERK
-WORKOUT-
FOR TIME 30 CLEAN AND JERK
300 DU
-COOL DOWN-
LOW DRAGON
SADDLE
SEATED FOR-FOLD
SADDLE ARCHER
SADDLE EAGLE
WEDNESDAY 21 NOVEMBER 2018
WED 21 NOV
-WARM UP-
HINDSHAW WARM UP
3 ROUNDS
10 JUMP JILLS
10 PRESS UP
10 LONG LUNGE
10 SIDE LUNGE
10 SPIDERMAN
10 WALL SQUAT
-WORKOUT-
50-40-30-20-10
BACK SQUAT
10-20-30-40-50
BURPEE
100M SPRINT BETWEEN SETS
-COOL DOWN-
LIZARD
SEATED FOR-FOLD
TWISTED LIZARD
CHILDS POSE WITH SHOULDERS
SEATED STRADDLE
THURSDAY 22 NOVEMBER 2018
THU 08 NOV -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD -AEROBIC- AIR ASSUALT BIKE 5 MIN EMOM INCREASE BY 5 RPM EVERY MINUTE -REST 3 MIN- E3MOM 15 MIN 20/15 CAL -ENDURANCE- AMRAP 12 100M SB OH CARRY 100M SUITCASE CARRY RIGHT SIDE 100M SUITCASE CARRY LEFT SIDE 100M SB…
FRIDAY 23 NOVEMBER 2018
FRI 23 NOV -WARM UP- 3 ROUNDS 75 SINGLE SKIPS 10 LONG LUNGE 10 WALL SQUAT 10M CRAB WALK 3 ROUNDS 3 DEADLIFT 3 POWER CLEAN 3 BACK SQUAT 3 PRESS -WORKOUT- PEARL HARBOR 12.7.41 FOR TIME 12 RING DIPS 7 POWER CLEAN 41 DU12 RING DIP 7 BACK SQUAT 41 DU 12 RING DIP…
SATURDAY 24 NOVEMBER 2018
SAT 24 NOV
1000-1100
OPEN GYM
1100-1500
EXTRA-ORDINARY FITNESS LEAGUE WOD 1
-MOBILITY-
FRAGON
HALF FRONT SPLIT
HALF SADDLE
LIZARD
SUNDAY 25 NOVEMBER 2018
SUN 25 NOV
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVER
YCATCH UP WOD
BEACH BOD WOD
-MOBILITY-
SADDLE
SINGLE LEG FOR-FOLD
TWISTED LIZARD
SEATED STRADDLE
MONDAY 12 NOVEMBER 2018
MON 12 NOV
-WARM UP-
3 ROUNDS
30S ROW
10 PRESS UP
10 AIR SQUAT
-WORKOUT-
9 MIN ASCENDING LADDER
3 BURPEE
3 FRONT SQUAT
6 BURPEE
6 FRONT SQUAT
9 BURPEE
9 FRONT SQUAT
ETC ETC ETC
-COOL DOWN-
DRAGON
SEAL/SPHINX
TWISTED CROSS
SADDLE ARCHER
SADDLE EAGLE
SEATED STRADDLE