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POWER WHEELS WEDNESDAY

11/26/2019

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Wednesday 11.27.19

Strength Bench Press
(Build to a Heavy Set of 5)

WOD
"Power Wheels"​

3 Min AmRap
9/6 Cal Assault
12 Power Snatches (95/65)

Rest 3 Minutes

3 Min AmRap
9/6 Cal Assault
8 Power Snatches (115/85)

Rest 3 Minutes

3 Min AmRap
9/6 Cal Assault
4 Power Snatches (135/95)
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SNACK BAR TUESDAY

11/25/2019

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Tuesday 11.26.19

Strength
3-Pause Power Clean + Power Clean

(On the 2:00 x 5 Sets:
1 Complex)
*1st Pause (2 Sec) Just Below Knee
*2nd Pause (2 Sec) Jumping Position
*3rd Pause (2 Sec) Catch Position

WOD
"Snack Bar"
3RFT
400M Run
10 Power Cleans (155/105)
500/400M Row
10 Push Jerks (155/105)
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TACO BELL MONDAY

11/24/2019

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Monday 11.25.19

Strength *Back Squat*
(Heavy Set of 5)
​
WOD “Taco Bell"
9 Min AmRap
35 DU
25 Air Squats
15 KBS (53/35)
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SINGLED OUT FRIDAY

11/21/2019

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Friday 11.22.19
StrengthTempo Front Squats

WOD “Singled Out"
3 Rds
1 Minute WB (20/14)
1 Minute Alt DB Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm DB Hang Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
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DOUBLE MAX THURSDAY

11/20/2019

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Thursday 11.21.19

Strength Snatch & Press
(25 min to establish 1RM’s)

Post Strength Mobility


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DOUBLE JOINTED WEDNESDAY

11/20/2019

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Wednesday 11.20.19

Strength - Deadlift(20 Minutes to establish 1RM)​



WOD “Double Jointed”
15 Min AmRap
15 OHS (95/65)
30 DU
15 Deadlifts (95/65)
30 DU
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SEA HORSE TUESDAY

11/18/2019

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Tuesday 11.19.19

Strength
Back Squat
(20 min to establish 1RM)

WOD “Min Sea Horse"
3 RFT
20/15 Cal Bike
400 Meter Row
200 Meter Run
10 Burpee Box Jump Overs (24/20)
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SAVAGE MONDAY

11/17/2019

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Monday 11.18.19

StrengthBench Press & Cleans
(25 Minutes to establish 1RM)​



"MINI Randy Savage"
2 RFT

3 Rounds of "Macho Man" (175/125)
5 T2B
5 C2BPU
5 BMU

**1 Round of "Macho Man" equals
3 Power Cleans
3 Front Squats
3 Push Jerks
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POWER BAR FRIDAY

11/14/2019

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Friday 11.15.19

Strength On the 1:30 x 7 sets
30 DU
3 position power clean*

*3-position clean
High HPC (high thigh)
HPC (knees)
PC (floor)
Set 1 @ 50%
Set 2 @ 53%
Set 3 @ 56%
Set 4 @ 59%
Set 5 @ 62%
Set 6 @ 65%
Set 7 @ 68%

WOD “Power Bar"
12 Min AmRap
9 Strict Pull-Ups
12 HPC (135/95)
9 Strict HSPU
21 Deadlifts (135/95)
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STEP AEROBICS WEDNESDAY

11/12/2019

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Wednesday 11.13.19

Strength - Pausing Back Squat

1 Pausing Back Squat (3sec pause in bottom)
1 Back Squat


On the 1:30 x 6 sets
Set 1&2 @ 65%
Set 3&4 @ 70%
Set 5&6 @ 75%



WOD
"Step Aerobics"
3 RFT
30/24 Cal Row
20 Single DB Box Step-Ups (24"/20")
10 SC (135/95
​

Dumbbell: 50/35
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