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

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