Monday, 11/16

 

Power Snatch

Warm-up to 70% then:

Minute 1: 3 Power Snatches at 70%

Minute 2: 2 Power Snatches at 75%

Minute 3: 2 Power Snatches at 80%

Minute 4: 1 Power Snatch at 85%

Minute 5: 1 Power Snatch at 85%

Minute 6: 2 Power Snatches at 80%

Minute 7: 2 Power Snatches at 75%

Minute 8: 3 Power Snatches at 70%

 

WOD

 

3 RFT:

8 Hang Power Snatch 135/95

12 C2B Pull ups

 

Tuesday, 11/17

 

Gymnastics Skill Work

 

Spend 20 mins accumulating the following:

 

60 Hollows Rocks

60 Arch Rocks

2:00 Bar Hang

2:00 Plank

30 GHD Situps

 

(preferably not in order - break these up and rest as needed)

 

Conditioning

 

150 DUs

2,000m row

150 DUs

 

Two Scores - WOD Time and Max Unbroken Double Unders completed in either set

 

 

Wednesday, 11/18

 

Back squat

 

10 @ 60 percent

7 @ 75 percent

7 @ 85 percent

7 @ 85 percent

7 @ 85 percent

 

Conditioning 

 

4 min AMRAP

 

8 Box Jump Overs (24/20)

8 Wall Balls

 

Rest 2 mins

 

4 min AMRAP

 

8 T2B

8 Burpees

 

Rest 2 mins

 

4 min AMRAP

 

8 HSPU

8 Ab mat situps

 

 

Thursday, 11/19

 

Power Clean + Jerk

Warm-up to 70% then:

Minute 1: 3 Power Clean + Jerk at 70%

Minute 2: 2 Power Clean + Jerk at 75%

Minute 3: 2 Power Clean + Jerk at 80%

Minute 4: 1 Power Clean + Jerk at 85%

Minute 5: 1 Power Clean + Jerk 85%

Minute 6: 2 Power Clean + Jerk at 80%

Minute 7: 2 Power Clean + Jerk at 75%

Minute 8: 3 Power Clean + Jerk at 70%

 

Conditioning

 

7 min AMRAP

 

7 Power cleans, 115/75

7 Thrusters, 115/75

7 bar-facing burpees

 

Friday, 11/20

 

Rest Day

Active Recovery

 

Spend 20 mins performing guided self myofacial release (SMR) on quads, calves, 

hips and lats.

 

Saturday, 11/21

 

In teams of two

 

AMRAP 20:

50 Wall Balls

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatch (145/100)

10 Muscle-Ups

 

 

Sunday, 11/22

 

Front Squat

5x5 @ 75% of 1RM

 

Conditioning / Skill

 

5 two-minute rounds with 

1 minute rest between rounds.

of:

100m Run / 150m Row

5 Pull Ups

10 Push ups

15 Squats

AMRAP Clean and Jerk in the remaining time, 135/95

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