Monday 12/9/19

Strength:
CLEAN
Work up to heavy single @ 90% + 5lbs
then drop to 60% + 5lbs for 2 sets Max Effort Hang Cleans in 30 seconds

WOD:
Competition:
7 Min
7 Cal Ski
7 Deadlifts 185/125
30 DU

Rest 3 Min

5 Min
5 Cal Ski
5 Squat Cleans
25 DU

Rest 3 Min

3 Min
3 Cal Ski
3 STOH
20 DU

Performance:

7 Min
7 Cal Ski
7 Deadlifts 135/95
20 DU

Rest 3 Min

5 Min
5 Cal Ski
5 Squat Cleans
15 DU

Rest 3 Min

3 Min
3 Cal Ski
3 STOH
10 DU

Fitness:

7 Min
7 Cal Ski
7 Deadlifts 95/65
30 Singles

Rest 3 Min

5 Min
5 Cal Ski
5 Squat Cleans
25 Singles

Rest 3 Min

3 Min
3 Cal Ski
3 STOH
20 Singles

 

Tuesday 12/10/19

Strength:
CLEAN
Strict Press plus Bent Over Row
4×3+8 @50% +5lbs of C+J

WOD:

Competition:
10 Min AMRAP
Partner – You go I go.
30 Cal Assault Bike Buy In (15 Each)

7 Thrusters (95/65)
7 Burpees over bar
7 Pull Ups

Performance:
10 Min AMRAP

Partner – You go I go.
30 Cal Assault Bike Buy In (15 Each)
7 Thrusters (75/55)
7 Burpees over bar
7 Pull Ups

Fitness:
10 Min AMRAP
Partner – You go I go.
30 Cal Assault Bike Buy In (15 Each)
7 Thrusters (75/55)
7 Burpees over bar
7 Ring Rows

Wednesday 12/11/19

EWOD

Thursday 12/12/19

Strength:

POWER SNATCH
Work to 80% + 5lbs for a single then drop 20lbs for 3×2

WOD:

Competition:
14 min AMRAP
200 m Row
10 KB Swings (53/35)
1 Rope Climb

Performance:
14 min AMRAP
200 m Row
10 KB Swings (35/35)
1 Rope Climb

Fitness:
14 min AMRAP
200 m Row
10 KB Swings (35/25)
30 Sec Bar Hang

Friday 12/13/19

Strength:
FRONT SQUAT
4X3@60% + 10lbs

WOD:

Competition:
5 Rounds for time (18 minute cap)
20 Wall Balls (20/14)
15 Box Jumps (24/20)
10 HSPU

Performance:
5 Rounds for time (18 minute cap)
20 Wall Balls (20/14)
15 Box Jumps (24/20)
5 HSPU

Fitness:
5 Rounds for time (18 minute cap)
20 Wall Balls (14/10)
15 Box Jumps (24/20)
10 DB STOH (35/20)