(208) 316-3171Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

Month: November 2018

Saturday December 1st

WOD:

Team WOD

200m Run, 40 Hang Power Snatches, 40 Burpee Box Jumps

200m Run, 30 Hang Power Snatches, 30 Burpee Box Jumps

200m Run, 20 Hang Power Snatches, 20 Burpee Box Jumps

200m Run, 10 Hang Power Snatches, 10 Burpee Box Jumps

Barbell – 95/65 -115/75 – 135/95 – 155/115

Burpee BJ – 24″/20″

Obstacle Course Race (OCR) Training (6:45am – 8:00am;open to any Pack member, please come join us!):
100 DU’s (2:1 singles)
90 Mountain climbers (1rep/leg)
80 Lemon squeezes
70 Lunges with bucket (orange/black; 1rep/leg)
60 KBS (53/35#)
50 Box jumps (24/20″)
40 Pull-ups
30 Front Squats (135/95#)
20 Devil presses (35/25#)
10 Rope climbs
20 Devil press (35/25#)
30 Front squats (135/95#)
40 Pull-ups
50 Box jumps (24/20″)
60 KBS (53/35#)
70 Lunges (walking) with bucket (orange/black; 1rep/leg)
80 Lemon squeezes
90 Mountain climbers (1rep/leg)
100 DUs (2:1 singles)
Time cap at 8:00am!

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Thursday November 29th

WOD:

AMRAP 20
2 Rope Climbs
400 Meter Run
8 Dumbbell Snatches (70/50)

Stamina WOD (6:00pm – 7:30pm):
Will do four rounds of the below routine with four different exercises.
Routine:
0:00 – 2:00 min => Max effort, unbroken reps. Active recovery in remaining time.
30 seconds rest

Exercises:
WB’s – weight you can do at least 20 unbroken; active recovery (AR) is air squats
Push Press – weight you can do at least 20 unbroken; AR is PP with PVC
Front Squats – weight you can do at least 15 unbroken; AR is reverse lunges
Bar Facing Burpees – AR is bar hops (both feet leave and land at the same time)

– Score your maximum and minimum reps for each exercise. Log weights used.

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Wednesday November 28th

WOD:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Rx – 205/145

Masters Rx 165/115

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Saturday November 24

In an 18:00 Clock…
5 Rounds:
200 Meter Run
10 Overhead Squats (95/65)
With Time Remaining, Max Rounds:
5 Chest to Bar Pull-Ups
7 Kipping Handstand Pushups
21 Air Squats

Obstacle Course Race (OCR) Training (6:45am – 8:00am; reminder this is open to any Pack member!  We would love to have you join us anytime):
10 min of “Plate Drill”
10 min of row (max distance meters)
10 min of “Plate Drill”
10 min of bike (max distance meters)
10 min of “Plate Drill”
Score is total reps of “Plate Drill”, distance on rower and distance on bike.
Plate Drill is two rounds of the below EMOM.  You will use/hold a plate (25/15#) on each exercise.
-Push Press
-Burpees (bring plate OH on jump)
-Squats (with plate in front of body)
-Bench Press
-Shuttle Runs (10m)

 

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Wednesday November 21

Teams of 2, 5 Rounds:
2 x 100 Meter Wreckbag Run (one each)
2 x 200 Meter Run (one each)
40/30 Calorie Row (split as desired)
Wreckbag – 50/35

If we do not have access to a Wreckbag or sandbag, running with a single 53/35# kettlebell to simulate the odd-object stimulus.

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