Wednesday November 22, 2017

Skill:

:30 double db snatch :90 rest x 5

During rest do 20 jumping jacks at any point.

Work technique in sets of 2-3

Workout:

4 rounds

:60 hang from pull-up bar*

25 deadlifts 185/125

25 ab mat sit-ups

*double overhand grip. 20/10 push up for any drops from the bar before :60 mark.

Tuesday November 21, 2017

Cardio or Strength

Cardio

250 m row back and forth with partner

15 min

Strength

Bench press

5 x 10

WOD

7 min AMRAP*

Max clusters 135/95

*EMOM 8 jumping lunges

Monday November 20, 2017

Partner Workout:

25 min AMRAP

100 power snatch 75/55

80 thrusters 75/55

60 box facing burpees 12″

40 box facing burpees 24/20″

20 ring muscle ups

(scale to pull-ups and ring dips)

Optional Accessory

3 x 8 back squat

3 x 8 seated strict press

3 x 8 barbell row

Friday November 17, 2017

Front squat

4×8-12

Don’t worry about building crazy heavy here. Think about solid loading with great technique. Just adjust your reps up or down based on how you feel each set. Use weights that justify resting about 2-3 minutes between working sets.

Partner WOD(solo if you’re crazy haha)

4 rounds

Run 400 m w/medball

20 toes to bar

4 Alt Turkish get ups 53/35*

10 toes to bar

2 rope climbs, 4 muscle ups or 12 pull-ups/ring rows

*(each athlete must do 1 each side each round)

25 min cap

Thursday November 16, 2017

Skill

10 minutes build to a heavy single

Split Jerk.

Then either 10 minutes to do

-5-7 more singles at 80%

OR

1 min on 1 min off Assault bike x 5 rounds

WOD* **

50 ring rows

50 wallballs 20/14

50 hang power cleans 135/95

*EMOM 5 ground to overhead with med ball

**men’s order is reversed.