Monthly ArchivesNovember 2015

11/30/15 standard

Strength: Back Squat
5@65%, 5@75%, 5+85% (Last set is a for max reps). Make sure you are using the right percentages.
2 Person Team WOD:
800m Run (Switch Every 200m)
80 DL (135/95): Switch Every 10 Reps
60 Power Cleans (135/95) Switch Every 5 Reps
40 S2OH (135/95): Switch Every 5 Reps
20 Burpees: Switch Every 5 Reps

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11/27/15 standard

Friday November 27
9:30 and 10:30 AM Classes Only!
Guajalote
3-person team WOD (mix gender)
20 min AMRAP
9 Rope Climbs (3 ascents per athlete)
Run 400m as a team
15 Rounds of Cindy (one athlete after another)
9 Rope Climbs (3 ascents per athlete)
200 DU’s (2:1 singles)
Run 400m as a team
Rest three minutes,
Then
8 minutes to find a total max hang power or [...]

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11/24/15 standard

Warmup: 200m run, 10 max height jumping air squats, 20 high-knees, 30 jumping jacks, 40 superman, 200m run
3×8 squat clean (touch and go) 70% of Monday’s 1RM
5 rounds:
15 front squats (135/95)
10 hand-release clapping push-ups
5 alternating kb snatches each arm (55/35)

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11/23/15 standard

Warmup: 20 sec plank, 10 sec rest, 30 sec plank, 10 sec rest, 40 sec plank, 10 sec plank, 50 sec plank, 10 sec plank, 60 sec plank
Strength: Work to a heavy Squat Clean + Front Squat
Halterofilia:
Partner WOD: Split Reps As Needed
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Thrusters (135/95)
Cool down: 20 sec superman hold, 10 sec rest, 30 sec [...]

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11/20/15 standard

FRIDAY NOVEMBER 20
Strength: Push Press: 3 Sets X 10 Reps
Work to a heavy set
7 min cut-off
40 Front Squats (45#)
400m run
Max wall balls (20/14) (RX men, hit above your target; RX women, hit men’s target)
Score is max wall balls
Rest 5 minutes
7 min cut-off
40 straight-leg deadlift (45#)
400m run
Max slam balls (20/14)

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11/18/15 standard

Wednesday November 18
Warm up: 3 rounds: 15 front squats, 10 good-mornings, 6 controlled! torso twists (45#}
Strength 5-5-5-5 Overhead Squat @ 55% of 1RMOHS (from the Hang Snatch position)
4 rounds
400m run (at the 100m mark on the return of each 400m run, SPRINT!)
12 box jump overs (24/20)

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11/17/15 standard

Tuesday November 17
Skill: 5 minutes practice high-knee running jump rope; 50 single-leg jumps each leg. Find a rhythm.
5 min EMOM: 4 pull-ups & 4 push-ups (RX, shoot for a sternum to bar pull-up; Scaled, No bands, just jump and pull as hard as you can).
5 rounds
3 Power Snatch @ 65% of 1RMOHS or >145/105
6 ring [...]

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