Tuesday – 12/7/21
AMRAP 10
-min
20 KB Swings
20 Goblet Squats
200m Run
rest 5 min
AMRAP 10
-min
20 Alt. DB Snatch
20 Pull-Ups
20 Double Unders
Monday – 12/6/21
JUDAH MACCABEE
8 Rounds for time:
– 8 Hang Power Cleans (95/65 lbs)
–
8 Front Squats (95/65 lbs)
– 8 Push Presses (95/65 lbs)
– 8 Burpees
–
8 Pull-Ups
–
8 Dips
– 8 Box Jumps (20 in)
– 8 Sit-Ups
ABOUT THE WOD
Background: This Hanukkah Holiday WOD is dedicated to Judah Maccabee, a Kohen, and a son of the Jewish priest Mattathias, who led the Maccabean revolt against the Seleucid Empire (167-160 BCE). He is acclaimed as one of the greatest warriors in Jewish history alongside Joshua, Gideon, and David. The Jewish feast of Hanukkah (“Dedication”) commemorates the restoration of Jewish worship at the temple in Jerusalem in 165 BCE after Judah Maccabee removed the pagan statuary.
The 8 rounds, 8 reps and 8 movements in the workout represent the 8 nights of the Hanukkah celebration.
Sunday – 12/5/21
Open Gym 9am and 10am
Saturday – 12/4/21
For time:
4 Rounds of:
10 Hang Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
Into
1000m Row
Into
3 Rounds of
10 Deadlifts (95/65)
10 Over-the-bar Burpees
Friday – 12/3/21
20-minute AMRAP of:
100m Farmer Carry (53/35)
10 Pull-ups
10 Goblet Squats (53/35)
10 Toes to Bar
10 Pike Push-ups
10 KB Swings (53/35)
10 KB Good Mornings (53/35)
Thursday – 12/2/21
WOD
A: 12-min EMOM:
2 reps of Sumo Deadlift adding weight to heavy
B: AMRAP in 4 minutes:
Power Snatches (55/75)
C: AMRAP in 4 minutes:
1 Power Snatch (65/85)
2 Overhead Squats (65/85)
3 Push-ups
ENDURANCE
200m run – rest for time it took to run
300m run – rest for time it took to run
400m run – rest for time it took to run
6 rounds as fast as possible of:
3 wall balls
3 burpees
3 pull ups
Wednesday – 12/1/21
For time:
300 Single Unders
Into:
3 rounds of:
100m Wallball Carry
20 Wallball (20/14 – 10/9)
20 Toes to Bar
20 Alternating DB Snatches
Tuesday – 11/30/21
A: Front squats 3×4 @70%
B: 10-min EMOM
Power Clean + Hang Squat Clean + Front Squat (build in weight)
C: 10 rounds 20 sec work/10 rest
Alternating plank pull-throughs and heel taps
Monday – 11/29/21
3 rounds at each station: 45sec work, 15sec rest/switch
Push-ups
Dips
Landmines
Step ups
Hip extensions
Banded glute bridges
Bike
Saturday – 11/27/21
For time:
4 rounds of
20 plate overhead lunges
10 burpee to plate
100 meter plate run/carry
Into
2 rounds of
200m row
25 V-ups
Friday – 11/26/21
A: 15 min AMRAP of complex (rest 20 sec between each complex)
1 Clean Deadlift + 1 Hang Power Clean + 1 Jerk
B: 2000m row
Thursday – 11/25/21
Partner WOD for time:
Buy In: Lift 8,000 pounds by Ground to Overhead between you and your partner.
(complete broken up however you want – each partner does half)
70 Wall Balls
70 Toes to Bar
70 Cal Row
70 Abmat Sit ups
70 Double Unders
70 Renegade Rows
70 Burpees
70 Goblet Squats
70 KB Swings
70 Push-ups
Buy Out: 200m Sandbag run (completed together)
Wednesday – 11/24/21
Schedule notes: On Thanksgiving we will have only one class, at 9am. On Friday there will be no 6am class.
A: 5-5-3-3-2-2-2 Sumo Deadlift (to heavy 2)
B: For time:
3 Rounds of:
10 Alternating DB Snatches (35/25)
5 Box Jumps
1 Cluster (135/95)
Straight into:
2 Rounds of:
200m Row
50m DB Over/Under Carry (35/25)
Tuesday – 11/23/21
A. 5-min AMRAP of:
20 Mountain Climbers
15 Air Squats
5 Burpees
B.
3×3 Back Squats @ 70%
4×4 Front Squats @ 80%
5×10 Superset: Barbell row, Overhead Sit ups
Monday – 11/22/21
A: 10-minute EMOM: 2 Hang Snatch – remain at warm-up weight all the way through and focus on catching in the bottom.
B: “Frannie”
For time:
50 Double Unders
50 Sit-ups
21 Thrusters (95/65)
21 Pull-ups
50 Double Unders
50 Sit-ups
15 Thrusters (95/65)
15 Pull-ups
50 Double Unders
50 Sit-ups
9 Thrusters (95/65)
9 Pull-ups
Sunday – 11/21/21
Open Gym 9am and 10am
Saturday – 11/20/21
Partner WOD for time:
Buy-in: Run 200m together
Chipper:
20 DB Ground to Overhead (45/35)
20 Burpees
20 Abmat Sit-ups
20 DB Push-Presses (85/75)
20 Pull-ups
Buy-out: 2000m Row
Friday – 11/19/21
A: 5×5 Front Squats
B: 3 rounds of complex at 50% max clean, 3 Rounds at 60% max clean, 3 Rounds at 70% max clean
Complex = 1 Clean Deadlift + 1 Power clean + 1 Dip Clean
Thursday – 11/18/21
WOD
24-minute AMRAP of:
2 Burpees
4 Sumo Deadlifts (105/95)
6 Single Arm DB Rows (5/5 – 45/25)
8 Toes to Bar
10 Double Unders (30 Singles)
ENDURANCE
A: 4 minute AMRAP of: 10 air squats, 10 double unders, 10 overhead sit-ups
B: 3 Rounds of 250m Row – rest the time it took to row
C: Max effort 200m Row
D: 800m jog
Wednesday – 11/17/21
A: Jerk Clinic
B: 12 Rounds for time of:
1 Clean and Jerk (135/105)
3 Box Jumps
6 Plank Shoulder Taps
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