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
