November 30, 2018

A. Strength: Clean Complex @ 70%

EMOM 10

1 squat clean

1 power clean

1 push jerk

B. WOD

Row 500 m, into...

21-15-9

dragon flags 

hang power cleans (75/55)

push press (75/55)

November 29, 2018

A. EMOM 10- Snatch Complex

ODD- 4 hang squat snatch (75/55)

EVEN- 1 muscle snatch + 3 snatch balances(45/35)

B. WOD:

     8 RFT

10 DU/20 SU

3 burpees

2 wall walks

November 28, 2018

A. Strength: Bench Press

5x5 @ 75%

B. WOD

15 min AMRAP

8 KB snatches (35/26) 

16 OH walking lunges (15/10)

8 MB plank jacks

**accessory: (optional, but encouraged )

3 x 10 good mornings (45/35)

3x10 supermans/arch holds

November 27, 2018

A. Strength: Strict Press

2x4 @ 65%

3x3 @ 75%

2x2 @ 80%

B. WOD

4 min AMRAPS x 3(90 sec rest in between)

A. 10 T2B

    10 HSPU

B. 20 box dips

    20 deficit KB DL (53/35) 

C.20 air squats 

   10 v-ups 

    

    

November 26, 2018

A. Back Squat: 5x5@ 70% : Tempo-5 sec count down

B. For Time: (Cap 9 min)  

Run 200 m 

40 WB (20/14)

20 DL (135/95)

10 pull ups

5 burpee box jumps

Run 200 m

November 24, 2018

AMRAP 16

10 round BUY IN: 

2 HRPU

2 shoulder taps 

AMRAP (rest of the 16 min)

6 single leg KB DL (53/35)

6 box jumps (24/20)

6 hang snatches (75/55)

CASH OUT: (as a class)

TABATA: hollow hold and superman/arch hold (alternate positions each rnd)

November 23, 2018

A. Sumo Deadlifts- Build to a heavy set of 5

B. 5 RFT

200m run

8 DL (135/95)

6 wall balls(20/14)

4 bar facing burpees

2 squat cleans (135/95)

November 22, 2018

 Partner AMRAP 20

20 DU/40 SU

20 KB forward lunges (26/18)

10 pull ups

10 MB russian twists

5 box HSPU

5 rainbow ball slams(20/14)

*1 partner working at a time

* each partner completes each full movement and reps

REST 2 min

CASH OUT: 30 partner burpees (one partner holds a plank while other works)

November 21, 2018

For Time:

200m run 

10 hang power clean (75/55)

10 front squats(75/55)

20 push ups 

20 1-arm ring rows 

400m run

15 push press (75/55)

20 burpees over the bar 

200 m run 

10 hang power clean(75/55)

10 front squats(75/55)

20 push ups

20 1-arm ring rows

November 20, 2018

A. Strict Press: 7x3

- increase weight for at least the first 4 or 5 sets

- last two sets should drop weight to be heavy but achievable

B. 4 stations: 2 min max effort at each station (10 sec for transition)

                 2x through

                       

1. Bike 

2. KB seesaw press (26/18)

3. Thrusters (45/35)

4. Max distance sandbag drag

  

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