11/30/16

Pre-WOD (Skills/strength):
5×6 Strict Press
– At ~60-70% of 1RM
– Reps 5 and 6 of each set should be challenging.

WOD:
8min AMRAP
12x Box Jumps
4x Goblet Lunges (each leg)
8x Push-ups
4x Goblet Lunges (each leg)

Post-WOD (Challenge/Cool-down):
4x 1min Planks with weight

11/29/16

Pre-WOD (Skills/strength):
Work on new movements and KB work as group

WOD:
30-20-10
Goblet squats
American KB Swings
Sumo DL High Pull (w/ KB)
Burpees

“-” = 1x lap sprint
30 of each movement then run. 20 of each movement then run. 10 of each movement then done.

Post-WOD (Challenge/Cool-down):
2mins Side plank on each side.

Week of 11/21

I will be out next week for the Thanksgiving Holiday. Find workouts below for you to use during the week on your own while I am out. Enjoy your holidays.

MONDAY 11/21
Pre-WOD (Skills/strength):
8×2 Front Squats AHAP
– Rest 2mins betweens sets

WOD:
50-40-30-20-10
Air Squats
“-” = 1x Lap Run
Finish with 10x Air squats.

TUESDAY 11/22
Pre-WOD (Skills/strength):
5RDS
30sec activate bar hold
10x Bar taps
30sec Low squat hold (activated position not bottomed out)
10x Split Jumps

WOD:
5RDS – Partnered (one works and one rests)
60x KB Snatches (combined – 30 each arm)
Down and back lunges with plate (45/25)

WEDNESDAY 11/23
Pre-WOD (Skills/strength):
5RDS
6x Behind the Neck Push Press w/ 4sec lower
8x Upright Row
12x Face Pulls

WOD:
Every 3mins for 8RDS
2x Laps Run
10x Hang Squat Cleans (75/55)

THURSDAY 11/24
WOD: 5K Row or Run
– GO fast, get sweaty and then enjoy the rest of the day with family.

FRIDAY 11/25
Pre-WOD (Skills/strength):
3RDS
10x KB Swing (Adv: DB KB Swings)
10x Goblet Squats (Adv: DB KB Front Squats)
10x KB Presses – each arm (Adv: DB KB Presses)
REST 45sec
– Lighter weight used as muscular warm-up. (16/12)

WOD: Jackie
1000m Row
50x BB Thursters
30x Pull-ups
* This is one of our benchmarks so make sure to update the spreadsheet after.

11/18/16

Pre-WOD (Skills/strength):
6×5 Bench Press
– Focus on positions and drive thru chest/triceps
– Heavy but maintaining control through movement

WOD:
20-19-18….3-2-1
Even: Thrusters
Odd: Bar hop burpees

20 thrusters, 19 bar hop burpees, 18 thrusters….

– Repeat of 11/03 (night class). Can the day class complete it faster than the night crew.

Post-WOD (Challenge/Cool-down):
2min Ring Support

11/17/16

Pre-WOD (Skills/strength):
Working on DL positions and stability under load as a group.

5×3 Deadlift
– 3 linked reps AHAP while maintaining form
– Rest 1-2 mins between sets

WOD:
4RDS at each stations (interval style)

Station 1: 30sec ON/OFF Low squat jumps
Station 2: 12x Push-ups then 30secs rest
Station 3: 1x lap sprint then 1min rest
Station 4: Down and back walking lunges then 1min rest

Post-WOD (Challenge/Cool-down):
2min ME Mountain Climbers

11/16/16

Pre-WOD (Skills/strength):
16min EMOM
1x Power Snatch
1x Hang Power Snatch
1x High-hang Power Snatch

– Focusing on form and extension vertically
– Moderate to light load – skill work

WOD:
5min AMRAP
10x Snatch Grip Deadlift (115/75)
5x Bar hop burpees

– REST 5mins –

5min AMRAP
5x Snatches (115/75)
10x TTB

Post-WOD (Challenge/Cool-down):
50x Bird dogs
50x Dead bugs

11/15/16

Pre-WOD (Skills/strength):
5min skill/movement practice

Movement 1: GHD sit-ups
Movement 2: Hollow high plank
Movement 3: Knee tucks with eccentric lower
Movement 4: Handstand

– Spending 5mins at each movement working on position, core activation and stability.

WOD:
Partnered
CASH IN: 25x Push-ups (each)
3RDS
50x Air Squats (combined)
Down and back lunges (together)
50x Sit-ups (combined)
CASH OUT: 25x Push-ups (each)

Post-WOD (Challenge/Cool-down):
500m Row or 400m Run all out

11/14/16

Pre-WOD (Skills/strength):
4×2 Back Squat
– AHAP for 2x reps
– Rest a minimum of 2mins between sets.

WOD:
4RDS
2min AMRAP
Cash In: 18/16 cal Row
10x Thrusters
5x Pull-ups

– Rest 2mins between rounds
– Only row at beginning of each 2min round. AMRAP the thrusters/pull-ups with time remaining.

Post-WOD (Challenge/Cool-down):
easy jog and stretch

11/11/16

Pre-WOD (Skills/strength):
10min EMOM
1x Snatch Balance
2x OHS

WOD:
Hang Power Snatch
4-4-4-4-4

– Not for time.
– Rest as needed rounds and go AHAP.

Post-WOD (Challenge/Cool-down):
3RDS
1min FLR
30x Ring Rows