11/1 - 11/7 Monday: Strength: 20 minutes to work up to a 5 RM Back Squat WOD: 8 minute AMRAP/AMREP: Ascending Ladder of 1 Goblet Squat (55/35) 1 Burpee 2 Goblet Squats 2 Burpees 3 Goblet Squats 3 Burpees Continue to add one rep of goblet squats and burpees on each round until time expires. Tuesday: Strength: 20 minutes to work up to a 5 RM Dead-lift WOD: 12 minute AMRAP 8 Push Presses (95/65) 6 Box Jumps (24/20) Wednesday: 25 minutes Row 2000 Meters Then AMRAP in remaining time 12 Wall Balls (20/14) 9 Power Snatches (95/65) 6 Chest To Bar Pull-ups Thursday: Strength: 15 minutes to work up to a 1 RM of the following complex 2 Squat Cleans + 2 Front Squats + 1 Jerk (Push or Split) Touch and go on the cleans. Do not drop the barbell WOD: 5 Rounds For Time 60 Double-unders 12 Dead-lifts (225/155) 12 Push-ups Friday: 5 Rounds For Time (25 minutes): 1 minute: Max Rep Power Clean & Jerk (95/65) 1 minute: Max Rep Pull-ups 1 minute: Max Rep Front Squats (95/65) 1 minute: Max Rep Kettlebell ...
10/18-10/24 Monday: 4 Rounds for time: 50 Double-unders 20 Lunges 15 Pull-ups 10 Shoulder Press Tuesday: 40-30-20-10 Air Bike, Calories Push-ups Russian KB Swings Wednesday: Strength: 15 minutes to establish a 1RM Power Clean WOD: 12 minute AMRAP 12 Toes To Bar 24 Double-unders 6 Hang Squat Cleans (135/95) Thursday: Strength: Front Squat 3 x 7 reps Increase weight on each set WOD 3 rounds for time of: Row 15 Calories 12 Alternating DB Sntches 9 Burpees Friday: 3 Rounds For Time; 15 Russian KB Swings (55/35) 15 Box Jumps (24/20) 15 Wall Balls (20/14) Saturday: 10 Rounds For Time 9 Dead-Lifts 6 Hang Power Cleans 3 Push Jerks Run 100 Meters (Men 155/Women 105)
12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters