Monday 11/14

“Strength”

Build To a 1 RM
Clean & Jerk

(20-30:00)

“Conditioning”

AMRAP 4 minutes
7 Power Cleans (115/75)
7 HSPU
REST 2:00

AMRAP 4 minutes
7 C2B Pull-ups
7 Squat Cleans (115/75)

 

Tuesday 11/15

“Strength”

Build To a 3 RM
Bench Press

(20:00)

“Conditioning”

5 Rounds For Time:
25/20 Calorie Row
8 Renegade Rows (35/25s)
8 Floor Press (35s/25s)

 

Wednesday 11/16

“Conditioning”

Partner WOD
Mins 0-15
100-80-60-40-20
Double Unders
Sit-Ups
*Trade Reps as Needed

Mins 15-30
50-40-30-20-10
Alt. Goblet Box Step-Ups (55/35KB)
10-10-10-10-10
Shuttle Runs (60ft)
*Trade Reps as Needed

 

Thursday 11/17

“Strength”

Build To a 3 RM
Snatch Grip Deadlift
3 Second Negative

“Conditioning”

AMRAP 5 minutes
7 Thrusters (95/65) (65/45)
7 Burpee Box Jumps (24/20)
REST 2:00

AMRAP 5 minutes
7 Power Snatch (95/65) (65/45)
7 Wall Balls (20/14) (14/10)
REST 2:00

AMRAP 5 minutes
7 OHS (95/65) (65/45)
7 Toes to Bar

 

Friday 11/18

“Strength”

Build To a 3 RM
Back Squat

(25-30mins)

“Conditioning”

16 EMOM
Min 1: :30 Bike
Min 2: :30 Ring Dips/Box/Parallete
Min 3: :20 Ring Top Support Hold/Parallete Top Support
Min 4: :30 Hollow Hold

 

Saturday 11/19

“Conditioning”

In 10:00
3 Rounds For Quality
10 Kip Swings
3-5 Jumping Negative (:03) Pull-Ups
:20 Bottom of Push-Up Hold
8/8 Single Leg KB RDL

3-5:00 Transition

3 Rounds For Time:
750/650m Row
21 Push-Press (75/55)
12 Deadlifts (75/55)
9 Pull-Ups

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WODs 11/28

Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring

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WODs 11/21

Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75%

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WODs 11/14

Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75)

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WODS 11/7

Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For

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WODs 10/31

Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12

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WODS 10/24

Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,

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