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Triplet Friday

11/29/2013

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Friday, November 29
 


Strength - deadlift ( % based off 90% of your new 1 rep max)

Warmup 5 reps x 2


Set 1 65% 5 reps
Set 2 75% 5 reps
Set 3 85% 5+reps


“Jack” (3 partners) - 20 min AMRAP 

***Start with 800m run (partners run together)
Rx
10 Push Press (115/80) partner a
10 KB Swings (53/35) partner b
10 Box Jumps (24/20) partner c



L2
PP - 95/60
KB- 35/26
BJ - 20/18


L1
PP - 75/40
KB - 26/13
BJ - 18/12

Switch when each partner has completed their station (1 round is counted when each partner has done all 3 stations)



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Wild Wednesday

11/27/2013

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Wednesday, November 27


Strength - Bench Press (% based off 90% of new 1 rep max)

Warmup - 2 sets of 5


Set 1 65% 5 reps
Set 2 75% 5 reps
Set 3 - 85% 5+reps

WOD - Kallista - For time
30x Clean & jerk 

Rx (bw)
L2 (75% of bw)
L1 (50% of bw)



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Twisted Tuesday

11/26/2013

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Tuesday, November 26

Skill - medball cleans

WOD - 5 RFT

Rx
15x Pull-ups 
15x Front Squats 75#
15x Med ball Sit-ups 20#
15x Double unders 
15x Push-ups 

L2 
15x Pull-ups 
15x Front Squats 45#
15x Medball Sit-ups 14#
15x Double unders 
15x Push-ups

L1
15x Jump/banded Pull-ups 
15x Air Squats 
15x Sit-ups 
45x Jump rope
15x Modified Push-ups




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B Squared Monday

11/24/2013

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Monday, November 25


Strength - Back Squat (90%) of your new 1 rep max

Warmup - 2 sets of 5

Set 1 65% 5 reps
Set 2 75% 5 reps
Set 3 85% 5+ reps

WOD - Find a Partner!!!

100 burpee box jumps

Rx - 24"
L2 - 20"
L1 - 12" - 18"



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Call Your EMOM Friday

11/21/2013

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Friday, Nov 22


Strength - deadlift (find 1 rep max)

WOD - 18 min EMOM

20 - OH walking lunge with plate
20 - sit-ups
10 calorie row



Rx - 45#
L2 - 25#
L1 - 10#





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Throw Wall Balls Thursday

11/20/2013

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Thursday, Nov 21



Skill - 5 minute EMOM x Squat Snatch 5rep


WOD

Rx
50 Wall balls #20/14
10 Burpee muscle-ups
40 Wall balls
8 Burpee muscle-ups
30 Wallballs
6 Burpee muscle-ups
20 Wall balls 
4 Burpee muscle-ups
10 Wall balls
2  Burpee muscle-ups


L2 -  16/12 & burpee pull-ups
L1 -  14/10 & Burpees

















Thursday, Nov 21


Skill - 5 minute EMOM x Squat Snatch 5reps


Rx

50 Wallballs  #20/14

10 Burpee muscle-ups

40 Wallballs

8 Burpee muscle-ups

30 Wallballs

6 Burpee muscle-ups

20 Wallballs 

4 Burpee muscle-ups

10 Wallballs 

2 Burpee muscle-ups


L2

50 Wallballs  #16/12

10 Burpee pull-up 

40 Wallballs

8 Burpee pull-up 

30 Wallballs

6 Burpee pull-up

20 Wallballs 

4 Burpee pull-up

10 Wallballs 

2 Burpee pull-up


L1

50 Wallballs  #14/10

10 Burpee

40 Wallballs

8 Burpee 

30 Wallballs

6 Burpee 

20 Wallballs 

4 Burpee 

10 Wallballs 

2 Burpee



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Hump Day Wednesday

11/19/2013

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Wednesday, Nov 20

Bench Press - find your 1 rep max


WOD 

8 min clock
Run 400m finish off with push press 95/65
Rest 1 minute
6 minute clock
Run 400m finish off with air squats
Rest 1 minute
Run 400m

Rx - 105/75
L2 - 85/55
L1 - 65/35



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Timeless Tuesday

11/18/2013

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Tuesday, Nov 19

Skill - Rope Climbs

METCON - 50,40,30,20,10


Rx
Deadlifts 135/95
Sit-ups 
DU

L2
Deadlifts 115/75
Sit-ups 
DU - cut numbers in half

L1
Deadlifts 95/55
Sit-ups 
Jump rope - triple the numbers



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Move It Monday

11/17/2013

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Monday, Nov 18

Back Squat - find your 1 RM  (15 minutes)

METCON - 12 MIN AMRAP

Rx
5 Power Cleans 135/95
10 T2B (feet touch bar each time)
15 slams 35/25

L2
5 Power Cleans 115/75
10 T2B 
15 slams 25/15

L1
5 Power Cleans 95/55
10 T2B
15 slams 15/10







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Fierce Friday

11/14/2013

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Friday, Nov 15


Week 4 (deload) Wendler - remember  90% of 1RM

Deadlifts  5 warmup reps 

5reps @ 40%
5reps @ 50%
5 reps @ 60%

METCON - 12 min amrap

Rx

3 deadlift (255/185)
6 burpee broad jump 
9 leg lifts

L2
3 deadlift (185/135)
6 burpee broad jump
9 leg lifts

L1
3 deadlift (155/105)
6 burpee broad jump

9 leg lifts



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