Strength
Snatches (off blocks)
2 Power + 1 Squat
15min – focus is speed and technique
WOD
17.1
10 DB Snatches
15 Burpee Box Jumps overs
20 DB Snatches
15 Burpee Box Jumps overs
30 DB Snatches
15 Burpee Box Jumps overs
40 DB Snatches
15 Box Jumps overs
50 DB Snatches
15 Burpee Box Jumps overs
Skill
Death by T2B
EMOM Format
Min 1 = 1 T2B
Min 2 = 2 T2B
Min 3 = 3 T2B
Until failure…
5 Burpees Every minute once you fail, as long as people are still going
WOD
15min AMRAP
20 WB (20/14)
40 DU’s
20 Russian Ab twist (45/25)
100m Plate run (45/25)
Strength
Back Squat
5-5-5-5-5….
Find 5 RM. we will use this weight for our 20 rep back Squat program for the month of November.
WOD
A) “Grace”
30 Clean and Jerks for time.
B) 400m run for time
Partner WOD
Complete for time
1000m Row/ plank hold
80 WB (20/14)
60 Sit-ups/ bar Hang
40 Alternating Slam Ball Burpees
30 Power Cleans (135/95)/ plank
400m keg run
Strength
Snatch Complex
Hang Power+ Hang Squat+ Snatch Balance
Work to a Heavy Set.
WOD
5 RFT
7 Power Snatches (95/65) every time bar drops =3 Burpee
16 Sand Bag lunges
5 T2B
1 Rope Climb
Cashout– 250m Row for time
Strength
OHS
5-3-1-1-1…
WOD
6 Rounds of…
2min to complete
10 Box Jumps (24/20)
5 Clean and Jerks (135/95)
ME KBS (53/35)
Must start at Box Jumps after every 2min, this will be a running clock.
Measure= total KBS
Cashout– group 2min planks / GHD sit-ups
Skill
Hand Stand Push Progressions/ positions
– headstand/ knees to Elbows/ butt against wall
– handstand to headstand (negative)
– kipping Headstand to Handstand (or to push up)
– Those able to do HSPU’s will do 10:00min EMOM 20sec of Work/ 40sec of Rest
WOD
For Time
Row 40 Cal
20 Burpees
10 Strict Pull-ups
40 Air Squats
20 Hollow body rocks
80 Double Unders
40 Sit-ups
10 Strict Pull-ups
15 Burpees
30 Air Squats
25 Sit-ups
10 Strict pull-ups
Strength
Squat Cleans
2-2-2-1-1-1
20min time cap
WOD
21 Thrusters (95/65)
9 T2B
Run 200m
15 Thrusters (95/65)
15 T2B
Run 200m
9 Thrusters (95/65)
21 T2B
Run 200m
Banded Mobility- Hips
Strength
Back Squats
3-3-3-3-3
WOD
7min AMRAP
Ascending Ladder by 1 starting at 3 of…
Hang Power Snatches (95/65)
WB (20/14)
Cashout– Shoulder Stability
