WEDNESDAY 11.29.17
Strength
Deadlift
5x5@75% (DeadStop)
3 Rounds For Time:
20 Hang Power Clean (135,95) RX+(155,105)
400 Meter Run
60 Double Unders
TUESDAY 11.28.17
Strength
Back Squat
6x4@80%
AMRAP In 14 Minutes:
10 Burpees
15 Wall Balls (20,14) RX+(25,20)
20 Russian KB Swings (70,53)
15 Toes To Bar
10/8 Calorie Assault Bike
*Reset Monitor For Each New Round.
*Burpees Are To FULL EXTENSION.
MONDAY 11.27.17
Strength
12 Minute AMRAP (For Quality):
12 Ring Row (Feet Elevated)
6 Strict Hand Stand Push Up (Abmat+15’s)
*If Possible, Add A Deficit To HSPU.
*Aim For Minimum 6 Rounds.
3 Rounds For Time:
500 Meter Row
20 Clean & Jerks (95,65) RX+(115,80)
10 Burpee Box Jumps (24,20) RX+(30,24)
*Reset Monitor For Each New Round.
SATURDAY 11.25.17
Teams Of Two. One Athlete Works At A Time.
3 Rounds For Time (30 Minute Time Cap):
50 Thrusters (95,65) RX+(105,75)
40 Lateral Bar Hop Burpee
50/45/40 Calorie Assault Bike
40 Toes To Bar
50 Wall Balls (20,14) RX+(25,20)
THURSDAY 11.23.17
Happy Thanksgiving!
For Time (45 Minute Time Cap):
3 Rounds:
400 Meter Run
5 Rounds Of ‘Cindy’
Immediately Into,
1000 Meter Row
Immediately Into,
21-15-9
Deadlift (225,160) RX+(245,170)
Calorie Assault Bike
*Reset Bike Monitor For Each New Round.
Each Round Of Cindy Consists Of:
5 Pull Ups
10 Push Ups
15 Air Squats
*Push-ups are to be done strict. Each rep must lower until chest/upper abdomen touch the ground. You may not release tension at the bottom of your rep and each push-up must be done in touch & go fashion.
WEDNESDAY 11.22.17
Strength
Tempo Back Squat
5x3 Increasing Weight
4 Seconds Down, 4 Second Hold, 4 Seconds Up
3 Rounds For Time:
24 KB Swings (53,35) RX+(70,53)
20 Wall Balls (20,14) RX+(25,20)
16 Barbell Front Rack Reverse Lunges (95,65) RX+(115,80)
12 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
*KB Swings Are Fully Overhead.
TUESDAY 11.21.17
Skill
AMRAP In 10 Minutes:
UNBROKEN Sets Of Double Unders
Scaled: Sets Of 10
RX: Sets Of 15
RX+: Sets Of 20
*Athlete MUST STOP after every set. Rest as long as needed between sets. Each set MUST be completed unbroken. Score is total sets completed.
For Time:
50/40 Calorie Row
45 Toes To Bar
400 Meter Med Ball Run (20,14) RX+(25,20)
35 Power Snatch (75,55) RX+(95,65)
30 Burpee Box Jump Overs (24,20)
Post-WOD Stretching/Mobility
*Gastrocnemius/Soleus (Calf)
MONDAY 11.20.17
Strength
Thruster
4x6 Increasing Weight
2 Rounds (22 Minutes):
Minute 0-2 (2 Minute AMRAP):
Alternating DB Power Snatch (45,30) RX+(50,35)
Minute 2-5 (3 Minute AMRAP):
Squat Cleans (115,80) RX+(135,95)
Minute 5-7 (2 Minute AMRAP):
Shoulder To Overhead (115,80) RX+(135,95)
Minute 7-10 (3 Minute AMRAP):
Calorie Assault Bike
Minute 10-12:
Rest
*Score is total reps combined.
SATURDAY 11.18.17
Teams Of Two, One Athlete Works At A Time.
2 Rounds (30 Minutes)
Minute 0-5:
50/45/40 Calorie Assault Bike
With Remaining Time,
MAX Wall Balls (20,14) RX+(25,20)
Minute 5-10:
400 Meter Run Together
With Remaining Time,
MAX Step Down Box Jumps (24,20)
Minute 10-15:
120 Russian KB Swings (70,53)
With Remaining Time,
MAX Burpee Pull Up
*Reset bike monitor for the second round.
*Both athletes must complete the 400 meter run and be inside before starting the box jumps.
*Pull up bar must be set above arm’s reach.
*Score is total wall balls + box jumps + burpee pull ups.
FRIDAY 11.17.17
Strength
Romanian Deadlift
4x12@40% Of 1RM Deadlift
*Focus on taking the hamstrings through FULL range of motion while maintaining a neutral spine. Stand on a plate if needed.
AMRAP In 15 Minutes:
8 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
12 Hang Squat Clean (115,80) RX+(145,100)
16 Toes To Bar
20/16 Calorie Row
*Reset Monitor For Each New Round.