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Saturday – December 1

AMRAP 30

60 Double Unders

30 Handstand Push Ups (Scale = 60 push ups)

60 Double Unders

30 Hang Power Cleans (155/95)

60 Double Unders

30/24 Cal Row

60 Double Unders

30 DB Push Press (DB in each hand)

60 Double Unders

30 DB Squats (DB in each hand)

60 Double Unders

30 Deadlifts (155/95)

60 Double Unders

30 Muscle Ups (Scale = 30 Chest to Bar Pull Ups)

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*Reps on reps on reps on reps today… As always, have a plan with your partner.  Your goal is to always having someone moving – both of you should never be standing still at the same time.  A lot of skills and a lot of movements involved, so bring your A-game.

Friday – November 30

From 0:00 – 7:00

1 Power Snatch + 1 Hang Snatch

1 Snatch

*Any combination of power/squat

*Not recording

From 13:00-33:00 (20 Minute Cap)

“Karen / Randy Mash”

5 Rounds

30 Wall Balls (20/14)

15 Power Snatches (75/55)

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*Achieve a “heavy single” today to prime your system for the mashup today.  That barbell should feel nice and light in the WOD – move fast and unbroken as best you can.

Thursday – November 29

AMRAP 20

10 Hang DB Clean and Jerk (5 R / 5 L)

20 Sit Ups

2 Rope Climbs

20 Lunges

10 Toes to Bar

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*Todays time domain allows you to work on your rope climb and toes-to-bar skills today.  Keep your breathing down and practice perfect movement.  

Wednesday – November 28

3 Rounds

40 KB Swings (53/35)

30 Bar Facing Burpees

20 Box Jumps (30/24)

Athletes will work for 30 seconds / rest 30 seconds for the entire workout until all 3 rounds are complete

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Olympic Lifting – 815pm

A) 15:00 to establish heavy single power clean

B) Front squat cluster 6 x 2.2.2

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*We are forcing you into and interval workout today, with a twist.  A long warmup should be prioritized leading up to the sprinting youll be doing.  Practice nose breathing during your breaks to recover efficiently for the next interval.

Tuesday – November 27

AMRAP 5

5 Snatches (135/85)

10 Push Ups

15 Pull Ups

 

2 Minute Rest

 

AMRAP 5

4 Snatches

8 Push Ups

12 Pull Ups

 

2 Minute Rest

 

AMRAP 5

3 Snatches

6 Push Ups

9 Pull Ups

*Record all three AMRAP scores.  Goal is to beat your previous AMRAP score each time.

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Feel free to snatch in singles today to focus on keeping the bodyweight movements moving.  The barbell should not be more than 75-80% of your 1RM.  Scale movements appropriately to ensure continuous movement in these short AMRAPs.

Monday – November 26

Part 1:

5 Sets

2 Push Press + 1 Split Jerk

*Record heaviest

Part 2:

For Time:

15 Hang Squat Cleans (115/75)

15 Push Press

75 Double Unders

 

10 Hang Squat Cleans

10 Push Press

50 Double Unders

 

5 Hang Squat Cleans

5 Push Press

25 Double Unders

*12 Minute Cap

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The barbell should feel light and quick today in this workout after loading a mildly heavy barbell in Part 1.  Today is a good day to work on those double unders!

Saturday – November 24

In Teams of 2 (1 working / 1 resting)

 

2 Rounds

 

4 Minutes 

60 Wall Balls (20/14)

Max Burpees

1 Minute Rest

 

4 Minutes

50/40 Cal Row

Max KB Swings (53/35)

1 Minute Rest

 

4 Minutes 

60 Deadlifts (185/125)

Max Toes to Bar

1 Minute Rest

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Getting to the “Max Rep” portion of each couplet is the goal, but be careful on how you approach the movements and intensity prior to.  You are looking at roughly 2 minutes at each….the first time through.  Fight through the pain the second time through !

 

Friday – November 23

4 CLASSES TODAY: 7, 8, 9, 10 AM

 

OPTION 1

In Teams of 2 (1 working / 1 resting) 

AMRAP 25

50 Sit Ups

25 Handstand Push Ups (Scale DB Push Press)

50 Pull Ups

25 Shoulder to Overhead (135/85)

50 Push Ups

25 Power Cleans (135/85)

 

OR

 

By Yourself

AMRAP 25

25 Sit Ups

10 Handstand Push Ups

1 Minute Rest

25 Pull Ups

10 Shoulder to Overhead (135/85)

1 Minute Rest

25 Push Ups

10 Power Cleans (135/85)

1 Minute Rest

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Keep the approach simple and something you can sustain for a long time.  We don’t want to think about an all out sprint after the holiday, just a workout you can keep a consistent pace on with a lot of variety.