Sunday, November 27 - Saturday, December 3

Sunday, November 27 - No Class

 

Monday, November 28

Strength: Strict Press

  • Establish a 1 Rep Max (compare to 8/9/16)

WOD: 15 Minute AMRAP

  • 100M Row
  • 10 Knees to Elbow
  • 30 Double Unders
  • 2 Rope Climb
  • 1-50 ft. sled push (25/45) 

 

Tuesday, November 29

Strength: Back Squat

  • 3x10

WOD: 10 Rounds for Total Reps (Burpees & Thrusters)

  • 30 sec. of Burpees
  • 30 sec. of Rest
  • 30 sec. of Thruster (33/45)
  • 30 sec. of Rest

 

Wednesday, November 30

Strength: 10 Minute MOMO

  • 2 Hang Squat Snatch at 75-80% of 1 Rep Max

WOD: For Time

0:00 - 6:00 minutes

  • 300M Row
  • 12 Power Snatch (63/95)
  • 20 Lateral Bar Jumps 

6:00 - 12:00 minutes

  • 300M Row
  • 12 Power Snatch (63/95)
  • 20 Lateral Bar Jumps 

12:00 - 18:00 minutes

  • 300M Row
  • 12 Power Snatch (63/95)
  • 20 Lateral Bar Jumps 

*The goal is to complete each round AS FAST as possible. You rest for the remainder of the time frame until 6:00 minutes and 12:00 minutes passes on the clock.

Olympic Lifting - 6:00PM

  • Tall Jerks - 3x3 (view here)
  • Split Jerk w/ 2 sec. pause in Dip - 5x2
  • Clean DL + Clean from above Hip + Clean from above Knee - 5 sets at 65-70%
  • Clean Start + Clean Pull - 3 sets

Accessory Work

  • Back Squat - 1x8 at 65%; 1x6 at 75%; 1x4 at 85%; 1x4 at 90%
  • Font Squat - 1x5 at 70%, 1x4 at 80%; 1x3 at 85%; 1x3 at 90%
  • V-Ups 3x10

 

Thursday, December 1

Strength: 8 Minute EMOM

Minute 1:

  • 2x15 sec. Front Support Ring Hold

Minute 2:

  • 50 ft. Farmer Carry (35/55)
  • 10 KB Push-Up

WOD: 21-15-9 for Time

  • Power Clean (93/135)
  • Handstand Push-Up

 

Friday, December 2

 Strength: Deadlift

  • 5x4

WOD: For Time

"Josh" (compare to 7/1/15)

  • 21 Overhead Squat (63/95)
  • 42 Pull-Ups
  • 15 Overhead Squats (63/95)
  • 30 Pull-Ups
  • 9 Overhead Squats (63/95)
  • 18 Pull-Ups

*17 minute time cap

 

Saturday, December 3

WOD: Chipper For Time

  • 60 calorie Row
  • 50 Box Jumps (20"/24")
  • 60 Sit-Ups
  • 50 Wall Balls (14/20)
  • 60 Double Unders
  • 50 KB Swings (35/55)
  • 60 Back Extensions
  • 50 KB Sumo Deadlift High Pull (35/5
Posted on November 27, 2016 .