Week of November 19, 2018
Holiday Schedule: Monday, Tuesday Wednesday normal hours
Thursday - 9am workout
Friday - No 5:45am class. Regular evening classes (4:30, 5:30)
Saturday - 9am workout
Not a single pound, Maintain Don’t Gain Challenge weigh-ins begin this week. See board at the gym for additional information.
Monday
Warm Up / Mobility: 2 Rounds
25 Double Unders + 12 Jumping Lunges + 6 Cal Bike
Strength: Back Squat (25mins)
6 @ 70%, 6 @ 75%, 6 @ 80%, 4 @ 85%, 3 @ 90%, 6 @ 75%
WOD
AMRAP 12 min.
15 Cal. Row
15 Wall Balls
Extra Credit
(8 Double Unders)
Core Test
Tuesday
Warm Up / Mobility: 3 Rounds
Even- 5 Burpee + 5 Pullups
Odd- 5 Inch worms + 10 KBS
Strength: (35mins)
Push Press 1-1-1-1
Jerk 1-1-1-1
*your last successful push press should be your first jerk. Warm up your jerk as you warm up your push press.
WOD
For Time
50 cal Assault bike (42 cals for women)
40 KB Swings (70m/53w)
30 T2B
20 KB High Pulls
10 Burpee MU (Mod Burpee C2B)
*15 time cap.
Extra Credit
(9 Double Unders)
2 min Max box jumps (24/20)
HIITuesday (6:30pm)
EMOM for 15 Min
10 Lateral Bar Jumps + 6 Windshield Wipers
WOD
Teams of 3 - 22 min AMRAP
Row 250m
10 Box Jumps
10 K2E
10 KBS
10 Wall Balls
*2 people are working at a time. Start with one person on the rower and one on the K2E. Partner 3 will be resting until the person who started on K2E finishes the 10 wallballs, then they will begin at the rower. Once you finish you will rest until the next person finishes. 1 person should be resting at all times while 2 people are working.
Wednesday
Warm Up / Mobility: 3 Rounds
Even- 10 Air Squats + 10 Lunges
Odd- 10 Band Pull Aparts + 10 Pushups
Strength: Snatch or Clean (30 min)
7 rounds, every 2 min. 2 snatches or 2 cleans @ 80-90%
*Choose one: snatch or clean
WOD
"Diane"
21-15-9
Deadlift (225m / 155w)
HSPU
*Partner up and have someone count your reps
Extra Credit
(10 Double Unders)
Thursday - Happy Thanksgiving
3 person teams:
A.) In 6 min. each team member must establish a 3RM touch n go power snatch while their partners accumulate wall balls
Each team member will have 2 min. to find the 3RM snatch, rotate every 2 min. Only 2 people doing wall balls at a time.
Score will be total weight of 3rm touch n go power snatches plus total number of WB
REST 2 MIN.
B.) AMRAP in 12 min.
15 Power cleans (135/95)
30 Cal. Row
90 Double Unders
REST 2 MIN.
C.) AMRAP in 8 min.
climb the ladder by 3s (3,6,9,12, etc)
SH2OH (135m / 95w)
Box Jump Overs (24m /20w) (lateral or facing)
REST 2 MIN.
D.) AMRAP 12 min.
10 Assault Bike Cals
10 Alternating Dmbl Snatches (R+L=2) (50m/30w)
*For B,C, and D split reps however. One person works at a time.
Friday
Warm Up / Mobility: 3 Rounds
Even- 12/10 Cal Bike
Odd- 12/10 Cal Row
Strength: Front Squat
5@70%, 5@75%, 4@80%, 4@85%, 3@90%
then 3 x 1 2 sec Paused squats @ 85%
WOD
7 Rounds for time:
7 Cleans (95m / 65w)
7 Thrusters (95m /65w)
7 Buprees over bar
Extra Credit
(12 Double Unders)
Saturday
Warm Up / Mobility: Group Warm Up
Strength: Off
WOD
22 Min AMRAP (Partner Up)
100 Double Unders (2x singles)
90 Sit Ups
80 Box Jumps (24/20)
70 KBS (53/35)
60 Jumping Air Squats
50 Pullups
40 Front Rack Lunges (95/65)
30 S2OH (95/65)
20 Ring Dips
10 OHS (95/65)
---Rest 1 min---
7 Min AMRAP
WallBalls (20/14)
*Record score for both AMRAPS
*Split reps any way you like
(13 Double Unders)