Saturday December 2, 2017

A:)

Front squats
(pausing in the bottom for 3 sec)
6×3

B:)

Metcon (teams of 2)
6 rounds
30 Partner WB @ 20/14
30 HSPU
30 Power cleans 135/95
30 cal row

Friday December 1, 2017

Dont forget tonight is Friday night lights at 6pm, (no regular 5:30 WOD class)

 

6am and noon WOD classes

A:)

Clean and Jerk Technical Complex
6 sets of
2 pause cleans + 2 pause jerks

B:)

Amrap 15 minutes
15 OHS 115/75, 75/55
20 bar facing burpees
15 SDLHP 115/75

 

Thursday November 30, 2017

A:)

Sumo Deadlifts
6×3 @80-85%

B:)

EMOM 20 minutes – :50 seconds work, :10 second transition/rest
odd & even:
Chose 1 of the following gymnastics:
-Pull up or C2B
-TTB
-HSPU
-Muscle up
Chose 1 of the following conditioning:
-WB
-Rowing
-Box jumps
-DU

Wednesday November 29, 2017

WOD Classes

A:)

Push press
4 x 4 @ ascending

B:)

5 rounds
20 KBS @ 53/35
10 Burpee box jump over

 

Comp Class

Comp Group
1.Bench Press
5 x 5 @ ascending
2. Regular strength – above
3. Regular WOD- above
4.. Thrusters
3 x 3 @ ascending
5. Gymnastics Conditioning (10 min cap)
100 ttb for time

Tuesday November 28, 2017

5pm WOD

A:)

Back Squat
6 x 2 @ 85%

 

B:)

10 RNDs
10 S2O (switch arm every 5 reps) @
50/35 lbs DB
50 DU

 

6pm Weightlifting

Weightlifting
Snatch Complex
4-5 rounds working up in weight
1Power snatch
1 hang power snatch, below the knees
1 heaving snatch balance
1 snatch balance

Snatch
6 lifts to get to a heavy snatch

Monday November 27, 2017

A:)

Pistol Squat on box
On a high box
5 x 4 reps/leg, tempo descend, hold the
bottom 2 seconds.

B:)

Every 4 minute for 4 rounds
Row 500/400m
20 pistols squats Alternating
7 WB @ 30/20, 20/14

Scale for pistol would be first pistol on box and if that’s not possible then pistol to a band

Sunday November 26, 2017

The Four Horsemen
Teams of 4: AMRAP 12 Minutes
Relay Style
5 Box Jump Overs 24/20
7 DB or KB C&J each hand 50/35
9 Deadlifts
Rest 1 Minute
Cumulative Work For Time:
10 Rope Climbs
20 100m sprints with a medball
30 Team Situps (arms interlaced)
40 Power Cleans (155/105)

Saturday November 25, 2017

A:)

Overhead Squat
5×5 @70-80%

 

B:)

Teams of 2
27-21-15-12-9-6-3
Cal row
Thrusters 95/65, 75/55, 65/45

You go I go:
partner 1 rows 27 cals, partner 2 then rows 27 cals, etc

Friday November 24, 2017

A:)

Bench press
6 supersets
3 heavy bench press
6 L-sit pull ups
rest 90 seconds

B:)

4 x 2 minutes Amrap
8 hang power snatch @ 135/95
4 bar muscle ups
rest 60 seconds between efforts

Thursday November 23, 2017

A:)

5 x 1 minute Amrap distance hs walk
rest 60 seconds between rounds

B:)

2 rounds
15 clean and jerks @ 135/95
30 bar facing burpees