Wednesday November 8, 2017

3 sets of

8 strict press+6 push press+4 push jerks*

After each set 10-20 lat pull downs with a band

On three sets, if your focus is strength then don’t worry how long each set takes; so long as its unbroken. If your focus is tone or weight loss then use a weight that allows you to move through the 8/6/4 unbroken and without significant pauses.

WOD:

10 minute Tabata

Alternating between

-Goblet squat 70/53

-hollow rock

Score is total reps performed.

Tuesday November 7, 2017

Strength

Underhand Barbell Row

12 minutes

5 unbroken heavy reps every 2 minutes

Or

:30 unbroken reps/:90 rest

WOD

(go Solo or partner this if you want!)

12 minute AMRAP

60 burpee box jumps 24/20

45 deadlifts 225/155

30 strict pull-ups or ring rows

Monday November 6, 2017

Skill:

14 min EMOM

Even: 3 hang squat cleans/5 hang squat cleans

Odd: Rest/:15 bird dog hold each side

WOD:

3 rounds

Run 200 m

8 thrusters 95/65

3 rounds

Run 200 m

12 hang squat cleans 95/65

3 rounds

Run 200 m

16 deadlifts 95/65

Goal is smooth unbroken sets. If 95/65 is too much go for a lighter barbell, scale with dumbells or even use a medicine ball.

18 minute cap.

Friday November 3, 2017

Skill

Review WOD movements

Partner WOD*

(or 1 min on/1 min off for individual)

100 front squats 155/105

100 cal row

100 deadlifts 155/105

100 burpees

100 shoulder to ovhd 155/105

100 toes to bar

30 min cap

*a good strategy is 5’s or 10’s back and forth from the beginning.

Thursday November 2, 2017

Workout of the Day

4 rounds

10 Right arm ovhd lunge 53/35

10 Left arm ovhd lunge 53/35

20 air squats

Run 200 m with KB

Accessory

3 rounds Not For Time

1 min of double unders

15 underhand Barbell rows

15 hip extensions(weighted if possible)