Strength
Bench Press: 5 sets of 8 Building to Heavy Set
Conditioning
AMRAP in 9 Minutes:
Row for Total Cal
*Every 90 Seconds: 5 Burpees
REST for 2 Minutes
AMRAP in 9 Minutes:
Bike for Total Cal
*Every 90 Seconds: 5 Clean & Jerks (115/75)
Primer
3 Rounds:
10 Elevated Reverse Lunge
6 e/side Banded Monster Walk
3 Wall Walks
Conditioning
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nutts”
For Time:
10 HSPU
15 Deadlift (250/165)
25 Box Jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double Unders
Run 400 meters with a 45/35lb plate
Primer
2 Rounds
10ea/side Single Arm Banded Rows w/ 1sec pause
2 Wall Walks w/ 3sec pause at top
6 Dball Slams
Strength
Push Press: 55/8, 75/6, 80/4x3sets
Conditioning
In Teams of 2, For Time:
50 Hang Power Cleans (115/80 | 135/95), while partner holds Handstand (against wall)*
50 Front Squats 1 (115/80 | 135/95), while partner holds Wall Sit
50 Thrusters (115/80 | 135/95), while partner holds plank
800m Partner Run
*scale with OH plate hold
**One partner working at at time – everytime partners switch, both perform 5 burpees
FRI15NOV2019
WOD
Primer
2 Rounds
6 Swimmer’s Stretch
10 Alt Banded Deadbug https://bit.ly/2KnIa8m
10 KB Windmills
Strength
5 Sets:
8 Seated DB Press
8 Bent Over Reverse Fly
Conditioning
5 Rounds for Time:
15/12 Cal Row
18 Toes to Bar
12 1-DB Step Ups (50/35)
18 1-Arm Push Press* (50/35)
*9L & 9R
THU14NOV2019
WOD
Mobility
Quad Foam Roll
Foam Roll Pec Stretch*
LX Hamstring Smash
*Support Foam Roller on your spine/avoid shrugging up
Primer
3 Rounds
10 Alternating Bridge Hamstring March https://bit.ly/2rH4umM
10ea/side Quadruped Row https://bit.ly/2Xc3Rgu
6 Dive Bomber Pushups
Conditioning
AMRAP in 14 Minutes:
40 Double Unders
15 Kettlebell Swings (53/35)
15 HR Pushups
WED13NOV2019
WOD
Primer
2 Rounds
10 Cat Cows
10 Quadruped KB Pullthrough
10ea/side SA KB Swings
Strength
Back Squats: warmup, then 4 set of 7 w/ 45 sec rest between sets
*if you completed all 3 sets last week move up 5-10%
Conditioning
3 Rounds for Time:
28 Abmat Situps
18 DBall Cleans (80/50)
8 Strict Pullups
TUE12NOV2019
Primer
2 Rounds
6ea/side DB Skater Squats https://bit.ly/2p48w7E
20sec Medball Stir the Pot https://bit.ly/2p6Swlm
10 DB Scarecrows https://bit.ly/2NAN1Vq
Strength
Bench Press: 5 sets of 8 Building to Heavy Set
Conditioning
AMRAP in 9 Minutes:
Row for Total Cal
*Every 90 Seconds: 5 Burpees
REST for 2 Minutes
AMRAP in 9 Minutes:
Bike for Total Cal
*Every 90 Seconds: 5 Clean & Jerks (115/75)
MON11NOV2019
WOD
Primer
3 Rounds:
10 Elevated Reverse Lunge
6 e/side Banded Monster Walk
3 Wall Walks
Conditioning
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nutts”
For Time:
10 HSPU
15 Deadlift (250/165)
25 Box Jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double Unders
Run 400 meters with a 45/35lb plate
SAT09NOV2019
WOD
Primer
2 Rounds
10ea/side Single Arm Banded Rows w/ 1sec pause
2 Wall Walks w/ 3sec pause at top
6 Dball Slams
Strength
Push Press: 55/8, 75/6, 80/4x3sets
Conditioning
In Teams of 2, For Time:
50 Hang Power Cleans (115/80 | 135/95), while partner holds Handstand (against wall)*
50 Front Squats 1 (115/80 | 135/95), while partner holds Wall Sit
50 Thrusters (115/80 | 135/95), while partner holds plank
800m Partner Run
*scale with OH plate hold
**One partner working at at time – everytime partners switch, both perform 5 burpees