Wednesday, 27 November

Active Rest Day!!!

Tuesday, 26 November WOD

Warm Up;

400m Run

Long Jumps down and back

High Knees/butt kickers

Long Jumps down and back (attempt to have fewer jumps)

Strength:

1 Power Clean + 1 Full Clean

Find your 1 rep max for this combo! (10 Min)

Metcon:

5 rounds for time of:

5 Thrusters, 155/105 lbs (135/95 or 95/65)

4 Box Jumps, 36/30 in (30/24 or 24/18)

3 Bar Muscle-ups (Chest-2-bar pull-ups or Jumping pull-ups)

then

Finish with a 200m Farmers carry 50/40 lb dumbell

Monday, 25 November WOD

Warm Up:

400m Run

High Knees/Butt Kickers

then

3 rounds of:

15 Air Squats

20 Alternating Lunges

15 Burpees

Strength:

Back Squat

10 Min to find your 1 REP max for today

Metcon:

AMRAP in 12 mins of:

3 cycles of 3 Power Clean + 3 Front Squat + 3 Push Jerk, 135/95 lbs (attempt to complete a cycle without dropping the bar!)

15 Toes-to-bars

Saturday, 23 November WOD

Warm Up:

800m run

20 Burpees

400m run

10 Burpees

PVC shoulders

Strength:

Back Squat 3 sets of 3 ( heavy loads)

Monster Mash:

5 rounds for time of:

15 Wall balls 20/14 lb to a 10/9 ft target

15 Power Cleans 95/65 lbs

then 5 min rest

3 rounds for time of:

50 Double Unders

17 Thrusters 95/65 lbs

Friday, 22 Nov WOD

WARM-UP

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb

6 Push-Ups

Rest 30 sec

6 Box Jump 30″/24″

30m Sprint

Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold

14 Second Bar Hang

STRENGTH

Deadlift

4 x 5 @ 80%

WORKOUT

7 Minutes AMRAP:

14 Calorie Row

7 Handstand Push-Ups

7 Toes-to-Bar

-Rest 3 minutes

Repeat

Thursday, 21 Nov WOD

Warm Up

A) 1 Round

400m Row

10 Wall Balls (Light)

300m Row

10 Wall Balls

200m Row

10 Wall Balls

100m Row

10 Wall Balls

B) 2 Rounds

100m Sprint

1 min rest

10 Burpees

1 min rest

Strength

5×5 Strict Shoulder Press @75% 1RM

METCON

With a Partner:

8 x 200m Run (alternating runs)

16 Unbroken Pull-ups (8/8)

16 Unbroken Wall Balls (8/8)

Then,

8 x 200m Row (alternating Row)