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 Rows
Bronze: Front Squat/Ring Rows
Rest 3:00
12-9-6.
OHS (135/95)
Chest-To-Bar Pull-Ups
Silver: 95/65, Pull-Ups
Bronze: Front Squat, Ring Rows
Tuesday 11/29
“Strength”
Build to a 5 RM Deadlift
*Work Touch-N-Go this Cycle
(20-25mins)
“Conditioning”
12 EMOM
Min 1: 15 Kettlebell Swings (53/35)
Min 2: 8 Shuttle Runs (60ft)
Silver: 35/26
Bronze: 26/15, :45 Shuttles
Wednesday 11/30
“Conditioning”
Partner WOD
30 AMRAP
15 Synchronized Burpee
80/60 Cal Bike – Trade Reps
15 Synchronized S2O (75/55)
80 Double Unders – Trade Reps
15 Synchronized TTB
Silver:55/45, Single/Double Mix
Bronze: 45/35, 160 Singles, HKR
Thursday 12/1
“Strength”
Build to a 1RM of the following complex:
1PC+1HPC+1FS
(15-20mins)
“Conditioning”
3 Sets
3 AMRAP
9 Cal Row
6 Alt. Pistols
3 RMU
Rest 2:00
Silver: BMU/Strict Chest To Bar
Bronze: 3 Ring Row + Ring Dips
Friday 12/2
“Strength”
Build to a 3 RM Push-Jerk
(15-20mins)
“Conditioning”
For Time:
50 Box Jump Overs (24/20″)
40 Dual DB Power Clean (50s/35s)
40 Wtd. Walking Lunges (50s/35s)
50 HSPU
12:00 Cap
Scale:
50 Box Step-Overs
40 Dual DB Power Clean (35s/15s)
40 Wtd. Walking Lunges (50s/35s)
HSPU Option:
25 HSPU
50 Pike HSPU
50 Hand-Release Push-Ups
50 Seated Shoulder Press
Saturday 12/3
“Conditioning”
5 Sets
20/15 Cal Row
10 Burpees Over the Rower
20 Wtd. WB Sit-Ups (20/14)
10 Wall Ball (20/14)
Rest 1:30
“Finisher”
2 Sets:
15 Banded Tricep Extensions
15 Plate Front Raises
15 Lateral Riases
15 Bicep Curls (DB or Bar)
