Friday 11-22-19

Skill

Broad jump

For measure

WOD

22min AMRAP

10 Clean and jerks (135/95)

15 T2B

20 cal Row

50 DU’s

Thursday 11-21-19

Strength

1) Snatch Complex

7 sets – increase weight

Low Hang High pull + hang Power snatch + touch and go Squat Snatch + hang squat snatch

2) Front Squats

2-2-2-2 @ 85%

Wednesday 11-20-19

Skill

Handstand Holds

Handstand walks

WOD

Ascending ladder by 1 starting at 4reps

9min AMRAP

Strict Press (95/65)

Burpees

Box jumps (24/20)

Cashout– dips 2 sets of ME

Tuesday 11-19-19

Skill

Goal-warm up Cleans and pull-ups

Tabata

1) BB Hang Power cleans

2) Kips off rig

3) skater dudes

4) ring rows

WOD

8 Rounds of

3 Power Cleans

10 Pull-ups

200m run

Rest 2min after every set

Cashout- 3×10 BB bicep curls

Goal- work up to a Heavy 3 RM PC and take now more than 1 break per pull-up set. Scale pull-ups as needed. Want each round to be intense, sprint like. Total time should be 20-30min.

Monday 11-18-19

Strength

Back Squat

5-5-5-5-5

WOD

5RFT

20 WB (20/14)

10 DL (225/135)

Thursday 11-14-19

Strength

Strict Press

10-8-6-4-2

WOD

5 rounds for time

8 FS (115/85)

8 Push Press (115/85)

8 DL (115/85)

RX+ (135/95)

Must rest every 3min, for 1 min.

Rest min 3-4

Rest min 7-8

Rest 11-12

Or until completed.

Cashout– banded tricep ext 3×10

Wednesday 11-13-19

Skill

Pull-ups

5-5-5-5-5

Goal- strict Pullups with a 3 second negative.

Use partner assisted if needed or use pull up accessory bar.

* between each set do dip support with a knee to waist, 8 reps

WOD

13min AMRAP

15 T2B

2 Sled Pushes (4 plates/2 plates)

Scale T2B= WBSU

Scale sled= sand bag run

Tuesday 11-12-19

Strength

OHS

5-5-5-5-5

Complete 8 GHD sit-ups after each set.

WOD

18-15-12-9-6

Power Snatches (95/65)

Run 200m

Monday 11-11-19

Hero WOD Lt. Brad Clark

  • For Time
  • Buy-In: 95 Double-Unders
  • 6 Rounds of:
  • 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
  • 11 Burpees
  • 18 Weighted Lunges (50/35 lb) (alternating)
  • Cash-Out: 95 Double-Unders

Background: This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.

Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.

I’m

Thursday 11-7-19

Strength

8min EMOM

HSPU’s

Pick a rep scheme u can do unbroken / under 20 sec.

Example- 3 HSPUS EMOM for 8min

WOD

5 Rounds of…

5 Squat Cleans (135/95)

5 T2B

5 Box jumps (24/20)

5 burpees

Rest 1min

Goal- no more than 1-1 work test ratio