November 17-November 29
Wednesday
A. Deadlift
20 reps@45%
15 reps@55%
10 reps@60%
7 reps@65%
5 reps@75%
complete with minimal rest but perfect form.
B1. Jerkx3x2@75% x3x3@80%
B2. DB Strict Pressx5x5
5 min amrap
5 hspu
20 du/60 su
5 min amrap
10 single arm KB STO
10 kbs
Rest 2 min
5 min amrap
8 box jump overs
4 Power Cleans@155/105
THURSDAY
A. 3 rounds
:30 sec HS Hold stomach to wall
:30 sec hollow hold
:30 sec arch hold
:30 sec bar hang
:30 sec ring support
:30 sec plank
Rest 1 min after each round
1 min stations
Row
Wall Ball
Bike
Rope Climb
x4
Rest 3 min
1 min stations
Row
DBALL to shoulder
Bike
Seal Walk (sub Bear Crawl)
x4
Friday
A. Back Squatx4x5@85%
B1. DB Split Squatx5/legx3
B2. Strict tempo pull upx5x3
9-6-3
Thruster-heavier
Muscle Up or CTB
Rest=work (should be under 4 min)
18-15-12-9
Thruster
Pull up (if you have ctb do 15-12-9-6)
Saturday
TBD
Sunday
Row-with partner
300M
100M Easy
100M Sprint
x5
Rest 5 min
15 min with a team of 3 to 4 switching rounds
5 Burpees
10 KBS
3 DBALL
Saturday
Teams of 2-alternating rounds for 10 rounds
15/10 Cal row
5 Power cleans-heavyish
5 lateral burpees over bar
Teams of 2-alternating rounds for 10 rounds
20/14 Cal AB
15 Power Snatch 75/45
10 T2B
Monday
A. Front Squatx5x2@75% x5x3@80%
B1. Supinated BB Rowx10x4
B2. Ring Pull upx3+Ring Swingx3+Kipping Ring Pull up x3. x4
21-15-9
Clean (full squat)
Pull Up
Tuesday
A. Snatchx3x2@80% x2x3@85%
B. Kipping practice with Bar MU emphasis
WZA wod 4&5
Beauty and the Beast
Grace@65%-6 min cap
At the 6th min complete
10 min cap
36 hspu (sub push ups)
36 cal row
24 hang power snatches
24 bar facing burpees
12 OHS
12 bar muscle up (jumping ctb)
Wednesday
A. Single leg RDLx8/legx3
B. 80 FT pinch plate carry straight into :30 bar hangx3 sets minimal rest
3 rounds
12 Deadlifts-UB but challenging
20/14 cal on AB-all out!
Restx2 work
3 rounds
12 HPC-UB and challenging
10 lateral burpees-all out!
restx2 work
Thanksgiving
If you come in, pick a HERO WOD of your choice
Friday
A1. Clean Pull+Clean (2+2)x2@75% x4@80%
A2. Strict KTE or T2Bx3x6 (have a partner lock down your back so you dont "cheat")
B. Handstand walk "fun"
With a partner
complete 100 KBS each/partner must hold a dball at chest
no rest into
complete 100 abmat sit ups each/partner must hold a tuck sit (with plates under feet)...if tuck sit goes to pot, hold plank
no rest into
complete 50 STO each (from floor)/partner holds a handstand
no partner? alternate :30 work, :30 holds
Saturday-TBD
Sunday
200m run
45 second rest
x4
100m run
Rest 60 sec
x4
300 m run
Rest 60 sec
x4
Rest 5 min
EMOM 18
Minute 1- 3-7 burpee box jump overs (depends on ability, look for 30-40 sec of work)
Minute 2- 7/5 AB cals
Minute 3- 7 DB Hang Cleans