Happy November. We followed our hearts an it lead us here.
2k Row (Time)
Max Effort 2k Row
3 Rounds for quality of:
0:10 High plank hold on rings
10 Ring Push Ups
Today we do Triple Fran with 5:00 rests. Boo!
200 Wall Balls (20/14#)
300 Kettle Bell Swings (53/35#)
This workout will turn you into a Zombie for sure
*Partition reps as needed
**40 minute time cap
It's that time of day to make your soul happy!
800 meter row
8 Hang power snatch (95lbs/65lbs)
8 Toes to bar
800 meter run
In November we honor our Veterans by performing a Hero workout every day of the month. We have chosen 75+ Hero wods and will randomly draw which one we will perform each day. We will post the Hero wod for the day on Wodify. This is a completely optional event, only a hand full of us completed it last year. It was a fun way to honor some of our fallen Heroes during Veterans month, and a good challenge to your physical and mental stamina.
Front Squat (1x1)
20 Minutes to establish a 1RM
Metcon (AMRAP - Reps)
Deck Of Cards!
Hearts - Push-ups
Diamonds - Sit-ups
Spades - Air squats
Clubs - Walking lunges
The coach picks out the card and the whole class completes the movement before moving on.
“Habits are safer than rules; you don’t have to watch them. And you don’t have to keep them either. They keep you.” Frank Hall Crane
6 Rounds for time:
800 meter Run
10 Clean and jerks (165lbs/115lbs)
*This is obviously a long workout. Taking most about 30:00 or more to completed.
**The load on the clean and jerks should allow for consistent singles to be performed and not take longer than 1:30-2:00 on any round to complete.
Goals are not just achieved or magically born; goals are achieved when we embrace and commit to life-changing positive habits.
Back Squat (1X5)
*Leaderboard last set of 5.
*Perform a set every 3 minutes for the 9 sets.
30/30 Dumbbell side bends
Depending on what they are, our habits will either make or break up. We become what we repeatedly do.
Metcon (5 Rounds for reps)
5 Rounds for Reps:
1:00 Kettle Bell push press (53lbs/35lbs)
1:00 Ring push-ups
1:00 Row for calories
*This workout will be very taxing on the upper body pressing muscles. The load on the push press should allow for at least 15 reps to be completed unbroken. Push the pace the on rower to a near sprint effort knowing that there is rest coming next.
**SCORE EACH ROUND
All you need is LOVE. Love and to train. Okay we NEED to train. But loves like super important too.
Every 2:30 for 5 sets
1 Clean pull + 1 clean
1 Clean pull + 1 clean
*Do one clean pull, drop the bar, do 1 clean, drop the bar, do one clean pull, drop the bar, do 1 clean. This is one set.
*Leaderboard only heaviest set.
Front squat (135lbs/95lbs)
*Use 1 Bar
**This workout will challenge the trunk as well as the entire lower body. The loads are moderate but the interference of each movement will make the loading very challenging.
You must BE before you can DO. You must DO before you can HAVE. BE your goal. Be the person who is consistent, be the person that eats well, BE to DO, DO to HAVE.
3 Rounds for time:
50-ft Double kettlebell front rack walking lunge (53lbs/35lbs)
100ft Box Push
Meeting your goals:
No need to chop the tree down with one swing!
Solve the path with little steps that are calculated and move you forward.
Run 200 meters
6 Bar muscle ups
6 Power snatch (135lbs/95lbs)
*This is a skill intensive workout that is intended for you to move quickly during each movement as well as transition fast between movements. Modify the bar muscle ups so that no round takes longer than 1:30 and use a load on the snatch that allows for consistent singles.
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