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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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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) 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) 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 Thursday 11.21.19
Strength Snatch & Press (25 min to establish 1RM’s) Post Strength Mobility 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 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) 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 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) 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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