Heats start ~0730

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

then…

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Warm up: 2 rounds for quality of:

Row, 1 min

18 AbMat Sit-ups

Run 200m

12 Supermans

Row, 1 min

12 Hollow-Rocks

Strength/Skill: Light work

Every 3 mins for 24 mins do:

Run, 400 m

16 Kettlebell Swings, pick load

8 Stationary Dips, pick load (use box or rings)

METCON: Chipper

For time:

60 Dumbbell Alternating Reverse Lunges, pick load

50 Dumbbell Push Press, pick load

40 Burpees

30 Toes-to-bars or Hanging Knee Raises

Time Cap = 12 minutes

Warm up: 2 Rounds: 

10 Strict Knee Raises (Bar Hang)

20 Alternating Shoulder Taps in Plank Hold 

Then (until time expires): 

8 Scapular Pull Ups 

10 Inverted Rows 

8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

METCON: light to moderate intensity WOD

Every 8 mins for 40 mins do:

Row 500 m

Run 400 m

30 Wall Balls, 20/14 lbs

Recommend to finish with 2 minutes of rest between rounds.

Warm up:

Movement Prep

Olympic Weight Lifting:

Clean

5 x 5 at moderate weight (focus on form while cycling)

Jerk Complex

2 Push Jerk + 1 Split Jerk

5 x 1 (heavy enough that a third push jerk would be difficult)

Warm up: 2 Rounds: 

• 10 Strict Knee Raises (Bar Hang)
• 20 Alternating Shoulder Taps in Plank Hold 
• Then (until time expires): 
• 8 Scapular Pull Ups 
• 10 Inverted Rows 
• 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength/Skill: Triplet

• EMOM-15 Minutes
  • 0:00 – 7 Strict Hand Stand Push-ups
  • 1:00 – 7 Strict Chest to bar pull-ups ( hold for 1 second at the top )
  • 2:00 – 40 double unders
• –repeat for 4 more cycles– 5 cycles total

METCON: For time:

• 30 Burpees Box Jump overs 24/20
• 30 Toes to bar
• 30 Push Jerks
• Row 1K

We suggest to reduce the amount of times you raise the intensity this week and save it for the last open work out this weekend or any repeats.

We will start a new Cycle of Programming next week. All work outs will be posted the night before on our website and will be available on Beyond the White Board.

Warm up: 2 Rounds: 

8 PVC Pass Throughs 

12 Scapular Push Ups 

Then (until time expires): 

8 Band Pull Aparts 

10 Inch Worms with Push Up 

10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength: Shoulder Press

5-5-5-5-5 reps

Increase in weight for each set or work up to a moderate weight and complete.

Metcon: 7 minute AMRAP

7 Deadlift

7 Hang Power Cleans

7 Push Press

95/65 lbs

OPEN WOD!!! 20.2!!! Heats will start at 0730!!!

Show up early, warm up, do the WOD and lets push our team to do the best they can do!!!

Warm up: 2 rounds: 

• 12 Alternating Heel Taps in Down Dog Position 
• 8 Snow Angels 
• Then (until time expires): 
• 12 Russian Kettle Bell Swings (focusing on hip extension and glute contraction)
• 10 Romanian Deadlifts (with barbell)
• 12 Alternating Dead Bugs 

Strength/Skill

• GHD back extensions: 5 sets of 7 reps

• Deadlift – Max Unbroken set of 225/155 lbs
  • Warm up to weight!!!

Metcon:          Repeat from 5 Nov 2020   

                        1 Round for Time:

            30 x Deadlift              (135# / 95#)

            10 x Burpee over Bar

            30 x Pull-ups

            10 x Burpee over Bar

            30 x Sumo Deadlift High Pulls                   (53# / 35#)

            10 x Burpee over Bar

            30 Toes to Bar

            10 x Burpee over Bar

Warm up: 2 rounds: 

• 15 Glute Bridges 
• 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
• 10 Tempo Goblet Squats (with Kettlebell) 3110
  • Tempo 3 seconds on the way down, 1 second hold at the bottom, 1 second to restart, 0 seconds rest
• 12 Alternating Bird Dogs 
• 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill: Front Squat

• EMOM 12 Minutes:
  • Even minutes: 6 Front Squats at 185/135 lbs (may need to pull from the ground)
  • Odd minutes: 6 box jumps 30/24 in

METCON:      Every 4:00 Minutes x 5 Rounds    (athlete may perform as an EMOM x 20)

• 30 Double Unders
• 12 x Wall Balls                                              (20# / 14#)
• 30 Double Unders
• 12 x Alternating Med-ball Lunges             (20# / 14#)
• Rest the remaining time

Warm up: Movement Prep

Strength/Skill: Olympic Lifting

• Muscle Snatch 3 sets x 5 reps
  • work up to a moderate weight and complete three sets.

• Hang Squat Snatch 3 sets of 5 reps
  • work up to a difficult weight and complete three sets
  • Reset after each rep if needed and rest 2 minutes between sets

• 3 Position Clean ( hang, knee, floor) 1,1,1 x 5 sets
  • Work up to heavy/difficult weight
  • Rest 2 minutes between sets

• Overhead Complex with a PVC or empty Barbell
  • 5 rounds for quality of the following (NOT FOR TIME)
  • 3 strict press
  • 3 push press
  • 3 push jerk
  • 3 split jerk
  • 3 over head squat
  • 3 snatch balance

METCON: After class/extra credit

• 3 Rounds for time of:
  • 5 x Power Cleans  (95# / 65#)       
  • 5 x Push Press  (95# / 65#)
  • 5 x Power Snatch  (95# / 65#)
  • 5 x Overhead Squat  (95# / 65#)