Thursday, November 27

Throw Back Thursday! HAPPY THANKSGIVING!

A.) METCON: For Time:

1 Power Clean (135/205)
25 Double Unders
50 Pullups
1 Power Clean (135/205)
25 Double Unders
50 KBS
1 Power Clean (135/205)
25 Double Unders
50 Wall Balls (14/20)
1 Power Clean (135/205)
25 Double Unders
50 GHD Sit Ups
1 Power Clean (135/205)
25 Double Unders
50 Burpees

 

Tuesday, November 25th

Simple and effective information! Take the extra time to practice your technique. This will ensure longevity in this great sport!

STRENGTH: Strict press

5-5-3-2-1

METCON: AMRAP 10

15 TTB

10 Box Jumps (30/24)

5 KBS (red/yellow)

Monday, November 24th

A.) STRENGTH: Hang Squat Clean

3-3-2-1-1

B.) METCON: 3 RFT

15 Hang Power Cleans (135/95)

15 Burpees

——STRENGTH WOD——-

1st 4 Week block has been completed! Take a week break and focus on conditioning. 2nd 4 week block starts Dec 2nd!

Friday, November 21st

potluckDon’t forget! Friends-giving this Saturday! Lets give thanks for this awesome Community!

A.) STRENGTH: Split Jerk

3-3-3-2-2

B.) METCON: 3RFT

15 KBS (red/Blue)

20 Ring Dips

25 Pull Ups

30 Sit Ups

——STRENGTH WOD——

* REST DAY

Thursday, November 20th

lara

A.)  STRENGTH: 1 Snatch + 2 OHS

x 5 sets

B.) METCON: AMRAP 20

500M Row

10 Front Rack Lunges (135/95)

20 Box Jumps

——STRENGTH WOD——

  • Hang Power Snatch – 60% x 1 x 5
  • Hang Power Clean & Power Jerk – 60% x 1 x 5
  • Box Jump – 3 x 3

Wednesday, November 19th

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A.) MOBILITY

B.) 4RFT

400m Run

10 Turkish Get Ups (blue/yellow)

30 DU’s

——STRENGTH WOD——

  • Snatch – 60% x 1 x 5
  • Clean & Jerk – 60% x 1 x 5
  • Back Squat – 40% x 2 x 3 (focus on acceleration up)
  • Squat jump – 3 x 3

Tuesday, November 18th

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A.) EMOM 12

ODD: 15 Wall Balls

EVEN: 15 Toes 2 Bar

B.) 21-15-12-9-6-3

Power Snatch (95/65)

Burpees Over Bar

——-STRENGTH WOD——-

  • Power Snatch – 60% x 1 x 4, 70% x 1 x 3
  • Power Clean & Power Jerk – 60% x 1 x 4, 70% x 1 x 3
  • Squat jump – 3 x 3

Monday, November 17th

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A.) STRENGTH: 

1 Clean + 2 Front Squats x 5 sets

B.) METCON: AMRAP 15

7 Push Press (135/95)

9 Hr Push Ups

11 HSPU

—–STRENGTH WOD——

  • Snatch – 60% x 2 x 5
  • Clean & Jerk – 60% x 1 x 5
  • Back squat – 50% x 2 x 3 (focus on acceleration up)

This will be a very light and easy week in preparation for max back squat testing on Saturday.