Wednesday, November 21

Warm-up
Mobility
Bike 50 cal
PVC Progression
x3
5 Pull-up
10 Push-up
15 Squat
Then Burgener warm-up
with PVC then bar
WOD
BB Gymnastics
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style)

Conditioning
Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Tuesday, November 20

Warm-up
Mobility
Row 500m
PVC Progression
x3
10 Band Good Mornings
10 GHD Raises
15 KBS
WOD
Strength
1) Every 15 seconds for 5 minutes (21 total reps): 1 Deadlift @ 80%

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips in contact with the bench.

Conditioning
3 rounds for time of:
7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

Thursday, November 15

Warm-up
Mobility
Bike 50 cal
PVC Progression
Burgener warm-up
25 Squats
20 Box Squat to Box Jump (Squat to low box, sit, then explode onto high box)
WOD
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning
90 seconds Max Effort Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m

Tuesday, November 13

WOD
BB Gymnastics
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups

Rest 1:1

Monday, November 12

WOD
BB Gymnastics
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.

Conditioning
4 rounds for time of:
5 Back Squats @ 250/165#
10 KB Push Press @ 24/16kg (1 KB each hand)
150′ Prowler Shuttle Push @ 165/125#
*Sub a #45 plate push if no prowler is available

Wednesday, November 7

Warm-up
Mobility
Run 400m
Bike 25 cal
Row 500m
10 lengths Bear crawl
25 Burpees
WOD
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

Tuesday, November 6

Warm-up
Mobility
Run 400m
Tabata Squat
20 seconds work 10 seconds rest for 8 rounds
WOD
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning
7 minute AMRAP of:
50 Double-Unders
15 HSPU