WOD October 25, 2021

“Don’t be afraid to lift heavy. You won’t get huge and bulky, you’ll just get amazing.”
-Jessie Hilgenberg

A.
Cardiovascular Conditioning:
3 Rounds
Fast Pace: 400m Run / 500m Row / 1K Bike
Recover: 90 seconds

B.
AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches (50/35, CRX 70/50)
15 Lateral Dumbbell Burpees

WOD October 24, 2021

“To grow yourself, start from knowing yourself.”

8:30-10am Masters Mash Up

10am:
Partner WOD
AMRAP15
20 Double Dumbbell Box Step Ups (50’s/35’s)
20 GI Jane
[15:00-30:00]
AMRAP15
20 Double Dumbbell Box Step Ups (50’s/35’s)
200 Meter Run together

WOD October 23, 2021

“Dreams get you started, discipline keeps you going.”

9am WOD:

A.
Strength:
Back Squat
3 x 5 @ 80-90%


B.
MetCon:
For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)

After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry

(CRX 70s/50s)


10am Triple WOD Mash Up:

A.
10 Min E2MOM
Snatch
into
10 Min E2MOM
Clean and Jerk
*5 Lifts Each, score is total of all lifts combined

-REST 5 MIN

B.
For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s, CRX 70’s/50’s))

After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry

-REST 5 MIN

C.
CHAD CASH OUT:
8 Min AMRAP
Weighted Box Step Ups (45/35)
followed directly by..
80 GHD/V-up/Strict Toe2bar

WOD October 22, 2021

“Knowing that what we focus on grows, count your blessings instead of your problems.”

A.
Strength/Skill:
1a) 2×3 Power Snatch (building)
1b) 2×3 Push Press (building)

*Score = Heaviest Load



B.
MetCon
AMRAP 7:
Power Snatches (115/85, CRX 135/95)

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press (115/85, 135/95)

WOD October 21, 2021

“Always concentrate on how far you’ve come.”


MetCon
5 Rounds:
1k Run (to Broadway Ave)
30 Wall Balls (20/14)
(Time Cap 45 Min)

WOD October 20, 2021

“Your future depends on the sacrifices and decisions you make today.”

A.
Gymnastic Strength:
Strict Weighted Pull Ups
4-3-3-2-2

B.
MetCon: (25 Min)
On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95, CRX 155/105)
30 Double Unders
500 Meter Bike / 250m Row /200m Run

WOD October 19, 2021

“Growth is simply learning how to suffer gracefully, elegantly and not letting your pain completely tear you apart.”
-Nikita Gill

A.
Strength;
5 sets of 3 Overhead Squats on the 1:00
-Building each set*Score = Heaviest Load

B.
MetCon
For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
(30 min Cap)

WOD October 18, 2021

“It’s time to remember what it’s like to feel alive.”

A.
Skill:
The Rope Climb
E2MOM 12 Min: 6 sets
1 Rope Climb to challenge your current Skill Level

B.
MetCon
WORKOUT #1 OF THE CENTRAL COAST CLASSIC COMP 11/13:
100/80 Cal Row
80 Wallball (20/14
40 Burpee over DB
20 Double Dumbbell Box Step Over (50s/35s)

WOD October 17, 2021

“A life lived in fear is a life half lived.” -Spanish Proverb

8:30-10am Masters Mash Up

10am WOD:
with a Partner, 1 person working at a time
“Coffey”
800m run
50 Back Squat
50 Bench Press
800m run
35 Back Squat
35 Bench Press
800m run
20 Back Squat
20 Bench Press
800m Run

*RX 135/95
*MRX 95/65

WOD October 16, 2021

“If you aren’t going all the way, why go at all?” -Joe Namath

A.
Strength: (20 Min)
5×6 Back Squat @ 80-85%

B.
MetCon:
“THROW IT BACK”
15 MIN AMRAP:
7 Bar Muscle-ups (Sub GI Jane)
50 Wall Balls (20/14), CRX 30/20)
1,000 Meter Bike / 500m Row / 400m Run


10AM Huskie Triple WOD Mash Up:
A.
Skill/Strength:
Clean and Jerk
13 Min to Build to a heavy single
-REST 5 Min
B.
MetCon:
“THROW IT BACK”
15 MIN AMRAP:
7 Bar Muscle-ups (Sub GI Jane)
50 Wall Balls (20/14), CRX 30/20)
1,000 Meter Bike / 500m Row / 400m Run
-REST 5 Min
C.
For Time:
40-30-20
V-Up / GHD Sit Up /Strict Toe2Bar
Overhead Lunge (75/55)
Box Jump (24/20, CRX 30/24)