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All posts by: Alyssa Royse

Monday, October 30

Bench Press 10-7-6 5-5-5-5 Superset with hardest ring row 21-15-9 Burpee Box Jump Over Toes To Bar

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Tuesday, October 31

HAPPY HALLOWEEN!  We love costumes, just so ya know…. Muscle Snatch 5-5-5 High Hang Snatch 3-3-3 Snatch 2-2-2 3RFT Run 400 15 OHS 15 Pull Ups

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Wednesday, November 1

Deadlift warm  10-7-5 work   3-3-3-3-3     3:00 clock then, 12 minute AMRAP 2 person team WOD, teammates alternating each round 24x Heavy Russian KB Swing 12x Ball Slam w/ EMOM 4x partner Jumping Squats (both partners do the […]

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Thursday, November 2

Barbell complexity: 3:00 clock 5 sets of, adding weight between sets. 1x Squat Clean + stand all the way up + 1x Thruster + 1x Power Jerk then, 12:00 EMOM even- 10x Power Jerk odd-   10x Burpee Over Bar

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Friday, November 3

“Brothers and Sisters” 7 rounds for time: 15x Power Clean 15x Wall Ball Shot 15x Knees to Elbows

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Saturday, November 4

Squwatz!!! Back Squats warm  10-7-6 work   5-5-5-5-5   4:00 clock Superset with 5x Strict Toe to Bar/ Slow Hanging Leg Raise then, 5 rounds for time: 12x Front Rack Step Back Lunges w/ 50% of Back Squat weight run […]

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Sunday, November 5

:40 work/:20 rest 3 rounds of Handstand Hold Hollow Body Hold Superhero Hold Plank with shoulder taps then, 25-20-15-10-5 Box Jump DB Thruster C2B Pull Up

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Monday, October 23

Pause Front Squats warm 10 – 7 work 5-5-5-5-5 Superset w / 10 ab roller 10,9,8,7,…1 Perfect Push Up 3 sec descent, use incline, not knees Strict Pull Up scale to box, descent

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Tuesday, October 24

15 Min DU practice (Got dubs? Get triples!) 7 x EMOM (21 Min total) 1 – :40 dubs 2 – 20 alt DB Snatch 3 – 12 DB T-Up w/ push up

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Wednesday, October 25

15 min to find Heaviest Cluster (Squat Clean + Thruster) 5 AMRAP 3-6-9… 50% Thruster C2B Pull Up – Rest 3:00- 5 AMRAP 3-6-9… Power Clean Box Jump Over – Rest 3:00 – 5 AMRAP 3-6-9… Thruster C2B

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