Friday

Strength

A. 10 min EMOM

1x Snatch Extension + 1x Hang Squat Snatch:

F: 3x Snatch Grip Deadlift + 3x Hang Power Snatch;

P/S: Build to tough daily single

Conditioning

B. 3 Rounds
2 min on; 2min off

Row 150m  then AMRAP of
10x Overhead Squats
10x Toes to Bar
10x Handstand Push up

F: KB Front Squat + Hanging Knee Raise + Push Ups
P: 95/65 + Kipping
S: 135/95 + Strict

Thursday

Strength

A. Ax3
A1. Build to 5RM Rear Foot Elevated Split Squat 30x1 each leg
F: 6-8x KB Box Step Up Each leg

A2. Build to 5 rep each arm DB Chainsaw Row 30x1 each arm

Conditioning

B. 15 min AMRAP

200m Run
2DB Reverse Lunge x8 each leg
2DB Renegade Row x6 2DB Devils Press x4
rest 30 sec active

F: 1DB Lunge + Ring Row + Burpee


Tuesday

Strength

A. 10 min Alt EMOM Build [5x each]

A1. Dip x3 reps;

F: Box Dip x6-8 reps; 30x1
P: 3 reps weighted; do eccentric for each rep they cannot get
S: Build to tough set of 3 reps weighted

A2. Hang Power Clean x3 reps; Build

F: Hang Power Clean x5 reps
P/S: Build

Conditioning

B. 13 min AMRAP Climbing Ladder: increasing reps each round

2x Hang Power Clean + 4x Push Up +10x Double Unders then increase to:

4/8/20... 6/12/30... 8/16/40... 10/20/50... 12/24/60...

F: 2x KB Swing + 2x Push Up + 20x Single Under, then 4/4/40, etc
P: 95/65
S: 135/95

Saturday

Strength

A. Back Squat

Build to a tough set of 10 reps/Find 10RM in 15 min

F: 10 reps @30x1 tempo
P/S: as rx

Conditioning

B. 12 min AMRAP Partner WOD

split up reps as needed, 1 person working at a time

30x Squat Clean
30x Pull Ups
30 Cal Row

F: Light Hang Squat Clean or DB/BB Front Squat + Ring Row
P: 115/75
S: 155/105 + CtB Pull Ups

Wednesday

Holiday Schedule

Thursday 11/22
Class 9:30am

Friday 11/23
Closed

Strength

A. Push Press: Build to 3RM

F: 5RM Push Press; reset each rep, not touch & go
P/S: Build to tough set of 3 reps

Conditioning

B. 15 min AMRAP

20x Single Arm KB/DB Push Press [alt arms as needed] +
20x Double Unders
20x KB Swing
20x Double Unders
20x Toe to Bar
20x Double Unders

Tuesday

Holiday Schedule

Thursday 11/22
Class 9:30am

Friday 11/23
Closed

Strength

A. Front Squat Build to 3RM in 15 min

F: 5 reps; 30x1 tempo P/S: Build to a 3RM

Conditioning

B. For Time

21x Burpee
18x Front Squat
15x Burpee
12x Hang Squat Clean
9x Burpee
6x Squat Clean
3x Burpee

F: KB Goblet Squats
P: 95/65
S: 115/75


Monday

Strength

A. One set every 2 min for 12 min Snatch Grip Deadlift  x1 reps; Build [6x1]

F: 5 rep 2020 tempo P/S: Build to tough single rep

Conditioning

B.Elizabeth

21-15-9
Power Clean 135/95
Ring Dips

F: 30-20-10 reps for time Russian KBS/ light Hang Power Clean + Hand Release Push Ups


Saturday

Strength

A. Rowing Contest:

Team of 3 - Split up as needed; Row 3000m with no 1 person rowing more than 200m at a time

Conditioning

B. 10 min AMRAP Waterfall Style; P1/P2/P3

10x DB alternating arm power snatch
8x Pull Up
6x Burpee box Jump Over 24/20

F: DB Hang Power snatch or Russian KBS + Jumping Pull Up
P: 50/35# + Chin over Bar
S: 70/50# + CtB Pull Up

Thursday

Strength

Ax4

A1. Single Leg Deadlift x5 each leg: Build

A2. Single Arm Bench Press x5 each arm; build

Bx3

B1. Mixed Front Rack Farmers Carry x50' each side: L hand low, R hand in front rack/then switch

B2. Kneeling Side MB Throw x5 each side

Conditioning

C. 21-15-9

Russian KBS
Goblet Lunge

F: Light Load
P: 53/35
S: 70/53

Wednesday

Strength

Ax5
3x Strict Press + 5x Push Press:
w/DB or KB each arm; Build up - to tough set each arm

Conditioning

B. 12 min AMRAP
10x Shoulder to Overhead 115/75
10x Pull Up
50x Double Unders

F: DB Push Press + Jumping Pull Up + 100x Jump Rope Passes
P: as rx
S: Each movement unbroken; same loads - no breaking them up!

Tuesday

Strength

A. Front Squat Waves

Wave Loaded: one set every 2 min for 12 min Build up first, then

5, 4, 3,
5, 4, 3;

65 75, 85,
70, 80, 85-90+ of 1RM

Conditioning

For time

20 Cal Airbike
20x 2DB Front Squat 20x Burpee Box Jump Over

F: 20 Cal Bike + 20x 1DB Front Squat + 20x Burpee
P: as rx; 40/25 KB's
S: 50/35





Monday

Strength

A. 12 min alt EMOM First 3 sets build up, then final 3 sets are across at last weeks tough set

A1. Snatch Balance: use first 3 sets to build up, then final 3x3 reps at same load

F: Overhead Squat x3

A2. Snatch Deadlift Use first 3 sets to build up, then 3x5 Reps across

Conditioning

B. 3 min on, 1 min off

start at worst station

1. Snatch/Cleans

F: Hang Power Clean
P: Power Clean 135/95 S: Power Snatch 135/95

rest 1 min

2. Dip/Push Up

F: Push Up
P: Ring Dip
S: Ring Muscle Up

rest 1 min

3. Row for Cals