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Tuesday 12.01.20
WOD"Bingo Bango" 18 Min AmRap 15/12 Cal Assault 12 Power Cleans 9 Burpee Box Jump Overs **Barbell 95/65# **Box 24/20” Gymnastics Conditioning For Time: 27-21-15-9: Kettlebell Swings (70 / 53 lb) 50' Handstand Walk after each round
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Monday 11.30.20
Strength Stamina Squats EMOM x 10 (5 Rds) Min 1 - 4 Front Squats Min 2 - 8 Back Squats **57% of FS 1RM WOD "No Air" 42 Pull Ups 21 Power Snatches 30 C2B Pull Ups 15 Overhead Squats 18/12 Bar MU 9 Squat Snatches **Barbell - 95 / 65 lb WOD
"Wise Men" On the 0:00... 3 Min AmRap 3 Power Cleans (135 / 95 lb) 3 Front Squats 3 Push Jerks Rest 3:00 3 Min AmRap 3 Power Cleans (155 / 105 lb) 3 Front Squats 3 Push Jerks Rest 3:00 3 Min AmRap 3 Power Cleans (185 / 135 lb) 3 Front Squats 3 Push Jerks **On the 20:00** Clean and Jerk Complex 7:00 to Build to a Heavy Complex: 1 Power Cleans 3 Front Squats 1 Split Jerk Tuesday 11.24.20
Strength Bench Press WU E2MOM x 8 (16) 2 Reps **increase weight each set **build to a heavy set of 2 over 8 Rds WOD "Triple Sec" For Time: 15-12-9: Kipping Handstand Pushups Toes to Bar 100 Double-Unders 12-9-6: Kipping Handstand Pushups CTB Pull-Ups 100 Double-Unders 9-6-3: Kipping Handstand Pushups Bar Muscle-Ups 100 Double-Unders Monday 11.23.20
Strength Stamina Squats EMOM x 8 (4RDS) Min 1 - 5 Front Squats Min 2 - 10 Back Squats **50% of Front Squat 1RM WOD "Chasing Waterfalls" 3 RFT 30/24 Cal Row 30 Wall Balls (20/14) 30 Alt DB Power Snatches (50/35) Friday 11.20.20
Strength Hang Squat Snatch Complex E2MOM x 5 Sets: 1 Pausing High Hang Squat Snatch 1 Pausing Hang Squat Snatch 1 High Hang Squat Snatch 1 Hang Squat Snatch **On the pausing reps, we are pausing for 1s at the starting position *and* in the catch. Set 1 - 45% Set 2 - 50% Set 3+4+5 - 55% **All percentages are based on 1RM Snatch: WOD "Little Foot" 12 Min AmRap 25 Double-Unders 9 T2B 25 Double-Unders 9 Hang Squat Snatches (95 / 65 lb) Thursday 11.19.20
Active Recovery WOD 20 Min EMOM 1st - :30s any machine 2nd - :30s of Burpees 3rd - :30s of Bicep Curls 4th - :30s of Alternating Jump Lunges *Post WOD Mobility* or *Open Gym* WOD
"Doce" 4 Min AmRap x 3 Rds 27/21 Cal Row 21 Power Cleans 15 Burpee BJO (24"/20") Round 1 - 135 / 95 lb Round 2 - 115 / 85 lb Round 3 - 95 / 65 lb **Rest 4min between each round Body Armor 3 Giant Sets: 7 Bench Press 14 Double DB Bent Over Row 28 Banded Pull-Aparts Rest 2:00 between sets Tuesday 11.17.20
WOD "Shuffleboard" For Time: 400m Run 25 Thrusters 25 CTB Pull-Ups 400m Run 25 Overhead Squats 25 Toes to Bar 400m Run 25 Front Squats 25 Pullup **Barbell - 95 / 65 lb Midline 21-18-15-12-9: Unbroken GHDSU Monday 11.16.20
Strength Back Squats 1 Pausing BS 2 BS (2 sec pause in bottom) **after each set 30% of max strict HSPU WU (Every 3 Min x 5) Set 1 - 55% Set 2 - 60% Set 3 - 65% Set 4 - 70% Set 5 - 75% **All percentages based on 1RM Back Squat WOD “Drift Away" [15 Min AmRap] 50/35 Cal Bike 50 Single DB HPC & Jerk (50/35 lb) 50 Single DB Reverse Lunges (50/35 lb) 50 Deadlifts (205/145 lb) |
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