Friday 12/2
Warm Up
6 Min AMRAP
8/6 Cal Ski
6 Empty Bar Front Squat
6 Strict Press
*Barbell Review for Clean and Push Jerk
:15 Strength
Build to a heavy weight for the following complex
Power Clean + Front Squat + Push Jerk
:35 WOD
For Time
10 Rounds
2 Wall Walks OR 25 Foot HSW
100 m Run
12 Hang Db clean and jerk (6 one arm, then 6 the other arm)
Time Cap: 15 Minutes
:55 Cool Down
Thread the needle
Twisted Cross
Frog
Thursday 12/1
Warm Up
3 min Bike
2 Rounds
10 Wallballs
12 Walking Lunges
10 Box Step Ups
:15 Strength
Pause Back Squat*
3-3-3-3-3
Start around 50%
*Regular speed down, full pause in the bottom
then stand fast
:40 WOD
21-15-9
Thruster 105/75lbs
Burpee Box Jump Overs 24/20″
Target Score: 5-8 Minutes
15 Min Time Cap
:55 Cool Down
Lizard
Childs Pose
Warm Up
AS A CLASS
3 Min Machine (COACHED TIMED)
5 Inch Worms + Push Up (Do this in lines a few as a time)
:30 sec Hollow hold with feet tucked in and arms reaching forward toward feet
:30 sec Hollow hold bringing knees toward chest arms still extended
:30 sec Hollow hold with legs extended straight up
:30 sec Hollow hold while slowly transitioning to legs and arms extended fully
:30 sec Arch hold with arms straight by ears, glutes tight and feet together
Move to the rig!
6-Kip Swings
6 Knee Raises
TTB to target with a partner. Increase the height of target. Try to maintain straight legs with proper hollow and arch positions.
:15 Skill
Rx
For Time
Unbroken Sets Toes to Bar
12-10-8-6-4-2-2-4-6-8-10-12
Intermediate
For Time
Unbroken Sets Toes to Bar
10-8-6-4-2-2-4-6-8-10
Beginner
For Time
Unbroken Kipping Knee Raises
10-8-6-4-2-2-4-6-8-10
:30 WOD
AMRAP 4 Minutes x 3 rounds
30 Double Under
6 Sandbag Clean (Over the shoulder) 100/75
6 HSPU
Rest 2 Minutes between AMRAPS
Warm Up
1:00 Banded Pull Aparts
2 Rounds
10/8 Cal on Ski
8 Empty Bar Snatch Grip Press (snatch-grip push press behind the neck, ending in snatch overhead position)
8 Empty Bar Snatch Grip RDLs
5 OHS
TIPS>
It’s not often we do Snatch Grip RDLs. However, it’s important to strengthen the posterior chain. Snatch Grip RDLs put a big demand on the upper back and erectors. You will also have an increase of hip flexion with this movement.
Wide grip on barbell, pulling shoulder blade in pockets. Feet under the hips. Bar stays CLOSE to body.
On the descent hinge at the hips towards the wall behind you, strong core, slight bend of the knee, bringing barbell the shin level. On the way up push through the heels and keep the lats activated.
15 Strength
Squat Snatch
Warm Up
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull
1×3 Tempo Pull Squat Snatches, lighter than set
1 weight.
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.
:55 Cool Down
Lizard
Frog
Monday 11/28
Warm Up
2 Rounds
200 M Run
10 Air Squats
5 Strict Press
5 Push Press
5 Push Jerks
:10 Strength
Front Squats
5×5 @ 65%
: 35 WOD
AMRAP 16 Minutes
200 M Run
1 Rope Climb
5 Power Clean and Jerk @65-70% rx weight is 65 to 70% of 1rm. something you can get some quick singles in on but isnt too light. Probably should be a little heavy for any touch and go’s
1 Rope Climb (dont miss this second rope climb)
Target Score 4+ Rounds
:55 Cool Down
Jump on a bike