Sunday, November 15 - Saturday, November 21

World Champion & Olympian, Dmitry Klokov, warming up his push press to kick off day 2 of the seminar at CFEP this past weekend...

World Champion & Olympian, Dmitry Klokov, warming up his push press to kick off day 2 of the seminar at CFEP this past weekend...

Sunday, November 15 - No Class

 

Monday, November 16

WOD Part #1: Max Effort for Time

  • 1,000M Row

WOD Part #2: 14 Minute AMRAP

  • 5 Knees to Elbows
  • 10 Push-Ups
  • 15 Back Extensions
  • 20 KB Swings (35/55)

 

Tuesday, November 17

Strength: 1 Snatch Drop + Overhead Squat

  • 5 Sets

WOD: For Time

3 Rounds

  • 10 Front Squat (103/155)
  • 8 Bar-Facing Burpees

then...

3 Rounds

  • 10 Deadlift (103/155)
  • 8 Bar-Facing Burpees

 

Wednesday, November 18

WOD: EMOM for 3 Rounds (Total Reps)

"Fight Gone Bad" (compare to 1/29/15 & 6/4/14)

  • Wall Balls (14/20)
  • Sumo Deadlift High Pull (53/75)
  • Box Jumps (16/20)
  • Push Press (53/75)
  • Row (calories)

*Rest precisely 1 minute between rounds

 

Thursday, November 19

Strength: Snatch

  • 5x2

WOD: 17 Minute AMRAP

  • 30 Double Unders
  • 15 Snatch (73/115)
  • 300M Row

 

Friday, November 20

Strength: 10 Minute MOMO

Jerk

  • 2 reps @ 75% of 1 Rep Max 

WOD: 12 Minute Ladder

  • Chest to Bar Pull-Up
  • Goblet Squat (35/55)

 

Saturday, November 21

WOD: AMRAP's

2 Minute AMRAP of Each Movement (2 Rounds)

  • Burpees
  • Shuttle Runs
  • Sit-Ups
  • Thrusters (33/45)

*Rest 2 minutes between each movement

Posted on November 15, 2015 .