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Turn It Up Tuesday

11/30/2015

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Tuesday, December 1

WOD A  - 7 min to get C&J max

Rest 3 min

WOD B - 7 Min AmRap
4 Ring Dips
6 Strict Pull-ups
8 Burpees

​Rest 3 min

WOD C - 7 Min AmRap
10 Air Squats
​15 Sit-ups

20 DU


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Marvelous Monday

11/29/2015

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Monday, November 30

Strength - Back Squat
WU
5@75%
3@85%
1+@95%
​

WOD - 12 Min AmRap 

Rx
5 HPC 125/85

10 C2B Pull-ups
15 Wall Balls 20/16

L2
5 HPC 105/65
10 Pull-ups
15 Wall Balls 16/14

L1
5 HPC 85/45
10 Strict Banded Pull-ups
15 Wall Balls 14/10


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Fired Up Friday

11/26/2015

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Friday, November 27

Skill/Strength - 15 min open

WOD A - 9 min time cap

7 rounds of Cindy

100 DU

Max rep Burpees 

Rest 5

WOD B - 9 min time cap

Box Jumps - 40,30,20,10 (24")

MB Sit-ups 40,30,20,10 (20#)



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November 24th, 2015

11/24/2015

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Wednesday, November 25
 Strength - Deadlift
Warmup

3@70%

3@80%

3+@90%

 WOD - 12 min amrap
 Rx
2 rope climbs
2 front squats 155/105
****Add 2 reps to fs every round****

 L2
1 RC

2 FS 125/75

 L1
1 KRC / 3 rope pulls

2 FS 95/45
 
Rest 5 min
800m row for time
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Train Hard Tuesday

11/23/2015

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Tuesday, November 24

Skill - Ring Dips

WOD - 20 min AmRap 
Rx
400run
15 C2B Pull-up 
10 Power Clean 155/115
50 DU

L2
400run
15 Pull-up 
10 Power Clean 125/85
25 DU

L1
400run
15 Jump Pull-up 
10 Power Clean 85/45
25 DU progression



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Massive Monday

11/22/2015

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Monday, November 23

Strength - Press
Warmup
3@70%
3@80%
3+@90%

WOD - 4 RFT

Rx
6 Deadlift 315/225
9 HSPU
12 Box Jumps 30/24"

L2
6 Deadlift 225/135
9 HSPU (1 mat)
12 Box Jumps 24/20"

L1
6 Deadlift 135/75
9 Mod HSPU
​
12 Box Jumps / step ups 18/12"




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Weighted Friday

11/19/2015

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Friday, November 20

Partner WOD - Linda's Squatty Twin
10.9.8.7.6.5.4.3.2.1
Deadlift @ 1.5 body weight
Bench Press @ body weight
Back Squats @ 1.25 body weight 
​

Both partners do all reps.....only one partner works at a time while the other is spotting


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Triple Threat Thursday

11/18/2015

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Thursday, November 19

WOD A - For Time
6.5.4.3.2 Front Squat 185/115
15 KBS 70/53 @ each set


Rest 5 Min
WOD B - 10 min AmRap
10 Ring Dips
10 Slams 35/25
200m row


Rest 3 min

WOD C - 5 min AmRap
​
25 DU
25 Sit-ups



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Win Wednesday

11/17/2015

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Wednesday, November 18

Strength - Bench Press (90% of 1RM)

WU
3@70%
3@80%
3+@90%

WOD - For Time (15)
Rx
20 Jerks 185/125
400m run
5 rope climbs
400m run
40 Burpees


L2
20 Jerks 135/85
400m run
3 rope climbs
400m run
40 Burpees


L1
20 Jerks 95/55
400m run
3 knotted rope climb or 9 rope pulls
400m run
40 Mod Burpees
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Mad Training Tuesday

11/16/2015

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Tuesday, November 17

Skill - T2B & Pull-ups

WOD - Blake (4 RFT)
30 walking lunges with 45/25LBS plate held overhead
30 box-jumps 24"
20 wall-ball 20/14 #
​10 HSPU 



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