Monthly Archives: November 2019

STRENGTH Bench press *work to a top set of 1 (OT3:00 x 5 sets) 1 reps @85% *ADD WEIGHT TO EACH SET WOD (EMOM x 16) M1: 2 rope climbs M2: 12 push ups M3: 9 power snatches OPTIONAL DAILY EXTRA WORK (EMOM x 12) M1: 10 barbell row @115/80# M2: 10 incline DB benchContinue reading “SATURDAY”

TEST WOD “THE FIRST THANKSGIVING” (FOR TIME) 1621 meter row 90 burpee 53 front squats @95/65#

STRENGTH Back Squat *work to a top set of 1 (OT3:00 x 5 sets) 1 rep @85% *ADD WEIGHT TO EACH SET WOD (18-15-12-9-6 AFAP) kettlebell swings Box jumps *after each round do 3 muscle ups OPTIONAL DAILY EXTRA WORK (4 rounds) 12 romainian deadlifts @55-60% of deadlift 1RM 12 DB walking lunge steps @50/35#Continue reading “WEDNESDAY”

STRENGTH Strict shoulder press *work to a top set of 1 (OT3:00 x 5 sets) 1 reps @85% *ADD WEIGHT TO EACH SET WOD (AMRAP in 12) 10 HSPU 50 double unders 10 T2B OPTIONAL DAILY EXTRA WORK (4 rounds) 12 Z-press @55-60% of shoulder press 1RM 12 strict pullups REST 1:30 *add weight yoContinue reading “TUESDAY”

STRENGTH Deadlift *work to a top set of 1 (OT3:00 x 5 sets) 1 reps @85% *add weight to each set *DEAD STOP *NO TOUCH & GO, NO DROPPING WOD (4 rounds AFAP) 25 wallballs 10 power cleans OPTIONAL DAILY EXTRA WORK (8 rounds) :20 sec max banded hamstring curls :10 sec rest REST 1:00Continue reading “MONDAY”

STRENGTH Back Squat *work to a top set of 3 (OT3:00 x 6 sets) SET 1: 3 reps @80% SET 2: 3 reps @+#s SET 3: 3 reps @+#s SET 4: 3 reps @+#s (top set) SET 5: REST SET 6: 3+ reps @85% of top set TEAM WOD (AFAP) 2000 meter row THEN YOUContinue reading “SATURDAY”

STRENGTH (OT2:00 x 8 sets) 1 Clean @60% *add weight each set *full Clean, no power *after two misses you are done WOD (AMRAP in 20) 10 hang DB cleans 20 Alt. DB lunges 30 double unders OPTIONAL DAILY EXTRA WORK (AMRAP in 5) 20 hollow rocks 20 superman rocks

STRENGTH Strict shoulder press *work to a top set of 3 (OT3:00 x 6 sets) SET 1: 3 reps @80% SET 2: 3 reps @+#s SET 3: 3 reps @+#s SET 4: 3 reps @+#s (top set) SET 5: REST SET 6: 3+ reps @80% of top set WOD (5 rounds) :30 sec max repContinue reading “THURSDAY”

STRENGTH Deadlift *work to a top set of 3 (OT3:00 x 5 sets) 3 reps @80% *add weight to each set *DEAD STOP *NO TOUCH & GO, NO DROPPING WOD (24-18-12) Russian KB swings C2B pullups OPTIONAL DAILY EXTRA WORK (4 rounds) :30 sec max DB split squats, Left :30 sec max DB split squats,Continue reading “WEDNESDAY”

HANDSTAND PUSHUPS Max unbroken strict HSPU REST 3:00 (OT3:00 x 3 set) Strict HSPU @50% of max set WOD (AMRAP in 15) 5 devil press 10 push ups 15 wallballs

STRENGTH Bench press *work to a top set of 3 (OT3:00 x 6 sets) SET 1: 3 reps @80% SET 2: 3 reps @+#s SET 3: 3 reps @+#s SET 4: 3 reps @+#s (top set) SET 5: REST SET 6: 3+ reps @85% of top set WOD (4 rounds AFAP) 12 T2B 50 doubleContinue reading “MONDAY”

STRENGTH (OT2:00 x 8 sets) 1 snatch @60% *add weight each set *full snatch, no power *after two misses you are done WOD (10 rounds) 7 front squat 7 burpees to plate OPTIONAL DAILY EXTRA WORK (40-30-20) abmat situps :30 sec superman hold after each set of situps

STRENGTH Strict shoulder press *work to a top set of 5 (OT3:00 x 6 sets) SET 1: 5 reps @75% SET 2: 5 reps @+#s SET 3: 5 reps @+#s SET 4: 5 reps @+#s (top set) SET 5: REST SET 6: 5+ reps @80% of top set WOD (EMOM x 18) M1: 13/10 calorieContinue reading “FRIDAY”

STRENGTH Deadlift *work to a top set of 5 (OT3:00 x 5 sets) 5 Deadlift @75% *ADD WEIGHT TO EACH SET *NO TOUCH & GO, NO DROP FROM TOP *RESET EACH REP WOD (10-9-8-7-6-5-4-3-2-1) KB swings *after each round of KB swings perform 10 wallballs OPTIONAL DAILY EXTRA WORK (4 rounds) 12 back ext. 12Continue reading “THURSDAY”

PULLUPS Max unbroken strict pullup REST 3:00 THEN (OT3:00 x 3 sets) strict pullups @50% of max reps WOD (AMRAP in 8) 7 hang power cleans 14 T2B REST 4:00 (AMRAP in 8) 7 hang power cleans 7 bar muscle ups

STRENGTH Bench Press *work to a top set of 5 (OT3:00 x 6 sets) SET 1: 5 reps @75% SET 2: 5 reps @+#s SET 3: 5 reps @+#s SET 4: 5 reps @+#s (top set) SET 5: REST SET 6: 5+ reps @80% of top set WOD (AFAP) 50 calorie row 50 push upsContinue reading “TUESDAY”

STRENGTH Back Squat *work to a top set of 5 (OT3:00 x 6 sets) SET 1: 5 reps @75% SET 2: 5 reps @+#s SET 3: 5 reps @+#s SET 4: 5 reps @+#s (top set) SET 5: REST SET 6: 5+ reps @80% of top set WOD (5 rounds) 12 DB snatch 12 OverheadContinue reading “MONDAY”

WOD (EMOM x 32) M1: 8-12 burpees M2: 15 DB push press M3: 15 DB hang clean M4: 12/9 calorie bike

OPEN WOD 20.5 (For time) 40 muscle-up 80-cal. row 120 wall-ball shots @20/14# *parition reps anyway *Time cap: 20 min

STRENGTH (OT1:30 x 7 sets) 2 power cleans @75% WOD (AFAP) 75 double unders 30 deadlifts 50 double unders 30 hang power cleans 50 double unders 30 deadlift 75 double unders

STRENGTH (OT1:30 x 7 sets) 2 power snatch @75% WOD (10-9-8-7-6-5-4-3-2-1) thruster abmat situp OTIONAL DAILY EXTRA WORK 5000 meter row @80% effort

SKILL WORK (EMOM x 12) M1: max reps strict pullups M2: :40 sec Handstand hold WOD (AMRAP in 12) 4 goblet squats 8 push ups 12 KB swings OPTIONAL DAILY EXTRA WORK (15 rounds) :15 sec max cals bike (full sprint) :45 sec rest

STRENGTH (OT3:00 x 5 sets) 1 strict shoulder press @85% *add weight to each set WOD (AFAP) 1000 meter row THEN IMMEDIATLEY INTO (5 rounds) 12 push press 12 burpees to plate OPTIONAL DAILY EXTRA WORK (EMOM x 12) M1: 12/10 cal ski M2: 12 V-ups

STRENGTH (OT1:30 x 5 sets) 1 power cleans @90% WOD (5 rounds) :40 sec max DB push press :20 sec rest REST 1:00 (5 rounds) :40 sec max T2B :20 sec rest REST 1:00 (5 rounds) :40 sec max bike calories :20 sec rest

OPEN WORKOUT 20.4 (For time:) 30 box jumps 15 clean and jerks @95/65# 30 box jumps 15 clean and jerks @135/85# 30 box jumps 10 clean and jerks @185/115# 30 single-leg squats 10 clean and jerks @225/145# 30 single-leg squats 5 clean and jerks @275/175# 30 single-leg squats 5 clean and jerks @315/205# *Time cap:Continue reading “FRIDAY”