Ryan Hignell

October 22, 2017

Monday October 23rd

Ryan Hignell

October 22, 2017

Strength:
5 Sets
Every 2 Minutes
12 Unbroken Thrusters
Rx #135/95

Wod:
3 Rounds
25 Wall Balls #20/14
20 Burpees
15 Power Cleans #135/95

Cardio Burn:
20 Min AMRAP
20 Burpees
20 Kb Swings #70/53
200m Run

Ryan Hignell

October 21, 2017

Sunday October 22nd

Ryan Hignell

October 21, 2017

Wod:
Open Gym
10 am - 12 pm

Ryan Hignell

October 20, 2017

Saturday October 21st

Ryan Hignell

October 20, 2017

Strength:
9 AM OLY
A. 3 Sets
3 Tall Snatches
B. 3 Sets
3 Snatch Pulls
1 Squat Snatch
C. 3 Sets
1 Clean
3 Jerks

Wod:
In Teams of 2
3 Rounds
1 Mile Run
100 Wall Balls #20/14
50 Burpees
*1 Partner May Run While Other Works

Ryan Hignell

October 19, 2017

Friday October 20th

Ryan Hignell

October 19, 2017

Strength:
25 Minutes
Back Squat
5x1

Wod:
3 Rounds
15 Bar Facing Burpees
12 Hang Power Cleans #135/95
9 Thrusters #135/95

Cardio Burn:
For Time
3000m Row
*Every 3 Min
15 Burpees
30 Air Squats

Ryan Hignell

October 18, 2017

Thursday October 19th

Ryan Hignell

October 18, 2017

Strength:
20 Minutes
5 Sets
10 Good Mornings

Wod:
EMOM x16
Min 1
16/12 Cal Row
Min 2
8 Clean and Jerks #115/75

Cardio Burn:
For Time
3 Rounds
800m Run
1000m Row
120 Double Unders

Ryan Hignell

October 17, 2017

Wednesday October 18th

Ryan Hignell

October 17, 2017

Strength:
20 Minutes
5 Sets
3 Hang Power Cleans
-Rest 20 Sec-
3 Power Cleans

Wod:
10 Rounds
7 Pull Ups (Rx+ CTB)
9 Box Jumps 24"/20"
12 Goblet Squats #53/35

Ryan Hignell

October 16, 2017

Tuesday October 17th

Ryan Hignell

October 16, 2017

Strength:
12 Min AMRAP
3.6.9.12...
Strict Press
Strict Pull Up
*Choose Load

Wod:
12 Min AMRAP
48 Double Unders
24 Shoulder to Overhead #95/65
12 Bar Facing Burpees

Cardio Burn:
Every 5 Min x5
200m Run
20 Kb Swings #53/35
20 Box Jumps 24"/20"

Ryan Hignell

October 15, 2017

Monday October 16th

Ryan Hignell

October 15, 2017

Strength:
20 Minutes
12 Alt Lunges
x4

Wod:
20 Hang Squat Cleans
40 Deadlifts
800m Run
40 Deadlifts
20 Hang Squat Cleans
Rx #135/95

Cardio Burn:
-1k Row-
2 Rounds
40 Burpees
30 Pull Ups
200m Run
-1k Row-

Ryan Hignell

October 14, 2017

Sunday October 15th

Ryan Hignell

October 14, 2017

Wod:
Open Gym
10 am - 12 pm

Ryan Hignell

October 14, 2017

Sunday October 15th

Ryan Hignell

October 14, 2017

Wod:
Open Gym
10 am - 12 pm

Ryan Hignell

October 13, 2017

Saturday October 14th

Ryan Hignell

October 13, 2017

Strength:
Front Squat
5x5
(With 2 Sec Pause)

WOD:
2 Rounds
75 Wall Balls #20/14
25 Pull-ups
(Rx+ 10 Muscle Ups)

Cardio Burn:
Every 10 Min x3
Row 1k
100 ft. Walking Lunge #50/35’s
Max Push-Ups
(Rx+ HSPU)

Ryan Hignell

October 13, 2017

Saturday October 14th

Ryan Hignell

October 13, 2017

Strength:
9 AM OLY
A. 5 Sets
Snatch
1.1 (Off Blocks)
B. 5 Sets
Clean & Jerk
1.1 (Off Blocks)

WOD:
For Time
5 Rounds
20 Burpee Box Jumps 24”/20”
30 Cal Row
*Every 4 Min. 10 Synchro Toes to Bar
(Scale 10 Synchro Sit-Ups)

Ryan Hignell

October 13, 2017

Saturday October 14th

Ryan Hignell

October 13, 2017

Strength:
9 AM OLY
A. 5 Sets
Snatch
1.1 (Off Blocks)
B. 5 Sets
Clean & Jerk
1.1 (Off Blocks)

WOD:
For Time
5 Rounds
20 Burpee Box Jumps 24/20”
30 Cal Row
*Every 4 Min. 10 Synchro Toes to Bar
(Scale 10 Synchro Sit-Ups)

Ryan Hignell

October 12, 2017

Friday October 13th

Ryan Hignell

October 12, 2017

Strength:
Front Squat
5x5
(With 2 Sec Pause)

WOD:
2 Rounds
75 Wall Balls #20/14
25 Pull-ups
(Rx+ 10 Muscle Ups)

Cardio Burn:
Every 10 Min x3
Row 1k
100 ft. Walking Lunge #50/35’s
Max Push-Ups
(Rx+ HSPU)

Ryan Hignell

October 11, 2017

Thursday October 12th

Ryan Hignell

October 11, 2017

Strength:
10 Min AMRAP
20 DB Bench Press #50/35’s
10 Strict Pull-up (Rx+ Wtd)

WOD:
42-30-18
Box Jump 24/20”

Cardio Burn:
3 Min AMRAP:
400m Run
Max Wall Balls #20/14
Rest 1 min
3 Min AMRAP:
400m Run
Max Burpees
Rest 1 min
3 Min AMRAP:
400 m Run
Max Doubles Unders
Rest 1 min
X3

21-15-9
DB Clean & Jerk #50/35’s

Ryan Hignell

October 10, 2017

Wednesday October 11th

Ryan Hignell

October 10, 2017

Strength:
Every 2 Min. x 10
2 Deadlifts
*5 Total Builds

WOD:
Every 3 Min. x 5
10 Deadlifts #185/125
15 Toes to Bar
Max Cal Row

Ryan Hignell

October 9, 2017

Tuesday October 10th

Ryan Hignell

October 9, 2017

Strength:
20 Minutes
Build to a Max
10 Rep Shoulder to Overhead

Wod:
For Time
75 Double Unders
100 Kb Swings #53/35
75 Double Unders
-Rest 5 Min-
For Time
75 Air Squats
1000m Run
75 Air Squats

Cardio Burn:
20 Min AMRAP
5 Wall Walks
5 Rope Climbs
25 Cal Bike / Row
25 Burpees

Ryan Hignell

October 8, 2017

Monday October 9th

Ryan Hignell

October 8, 2017

Strength:
25 Minutes
5 Sets
3 Power Cleans
-Rest 30 Sec-
3 Squat Cleans

Wod:
12 Min AMRAP
Run 400m
-In Remaining Time-
12 Thrusters #95/65
10 Pull Ups
8 Bar Facing Burpees

Cardio Burn:
5 Rounds
20 Cal Row
20 Wall Balls #20/14
200m Run
20 BBJ's 24"/20"

Ryan Hignell

October 7, 2017

Sunday October 8th

Ryan Hignell

October 7, 2017

Wod:
Open Gym
10 am - 12 pm

Ryan Hignell

October 6, 2017

Saturday October 7th

Ryan Hignell

October 6, 2017

Strength:
9 AM OLY
A. 3 Sets
1 Snatch Balance + 1 OHS + 1 Snatch
B. 2 Squat Cleans OTM
Start Ligtht and Add #10 Until Failure

Wod:
AMRAP in 25 Minutes
100 Pull Ups
100 Burpees
100 Power Cleans #95/65
*Switch When Partner Runs 800m