Strength
Front Squat – 4×6 @ 80%
Conditioning
10 Rounds For Time
1 Squat Clean 245/165lb (80%)
5 C2B Pull-ups
6 Lateral Burpees over Bar
8 OH Walking Lunges 45/25lb plate
WOD Notes: Squat clean weight should be moderately heavy percentage wise. You will have to take an extra few seconds after each round before attempting each squat clean. Focus on footwork and speed under bar. You may scale C2B to chin over bar.
***9am & 10am classes only. Open Gym 11-2pm
Strength
15 Min To Find a Max Snatch
—Full Squat Snatch is preferred if mobility allows for it
Conditioning
10-8-6-4-2 Reps of:
Power Snatches 155/105lb
HSPU (7/4″ Deficit)
Then:
1000m Row
WOD Notes: Snatch weight is 75% of 1RM Pwr Snatch. You may scale HSPU to normal depth/elevated push-ups on box/HR Push-ups.
Conditioning
Partner WOD – Complete For Time
100 KB Swings 70/53lb
100 Partner Wall Balls 20/14lb
75 Toes To Bar
75 Box Jumps 30/24″
30 Clean n Jerk (75% 1RM)
1 mile Run
WOD Notes: You may divide the reps anyway you’d like, but try to split it evenly! You will be warm by the time you go outside for the run. If you absolutely cannot run you will row or bike until partner gets back from the run.
Great turnout today everyone!
“Butt Test”
Strength
Clean Complex – 5x (1 Sq Clean + 1 Hang Sq Clean + 1 High Hang Sq Clean)
—Work up to a heavy complex
Conditioning
8 Min AMRAP Ladder
1 Deadlift 225/155lb
1 GI Jane
2 Deadlifts
2 GI Janes
3 Deadlifts
3 GI Janes
*Keep climbing ladder until 8 minutes is up
Assistance
4×12 Weighted Back Extensions (BB on back)
WOD Notes: Deadlift weight is about 50% of your 1RM (light), since I want you to be able to move throughout the entire workout. Scaling for GI Janes is a burpee/pull-up attempt.
Guess who this is?
Laura crab-walking her bar back after the WOD!
Strength
a) Split Jerk – 5×1 @ 85-90%
—Work technique & speed under the bar
b) Shoulder Press – 3×5 (Heavy)
Conditioning
For Time
21 Push Jerk 155/105lb
Row 800m
15 Push Jerk 155/105lb
Row 500m
9 Push Jerk 155/105lb
Row 300m
Midline
3×12 GHD Sit-ups (Tempo) or 3×20 Weighted Sit-ups
WOD Notes: Use 60% of 1RM overhead. Push Jerks are preferred but you may push press if necessary. Rows should be at a controlled fast pace except last one is all out!
Strength
Back Squat – 5×3 @ 85%
—3rd rep you must pause at the bottom for 2 seconds
Conditioning
3 Rounds For Time
20 Back Squat/Front Squat/OHS (185/155/115lb)
25 Burpees
50 Double Unders
WOD Notes: You will do back squats the 1st rd, front squats the 2nd rd, & OHS the 3rd rd. Use about 55% of your 1RM. Scaling for 50 DU are 125 singles or 25 DU.
Announcement: Thanksgiving (11/28) there will only be a 9am class, with open gym from 10-12pm. Friday (11/29) there will only be 9am & 10am classes with open gym from 11-2pm.
Conditioning
20 Min AMRAP
4 BB Complex (1 DL + 1 squat clean + 1 front squat + 1 jerk) 185/115lb
250m Run ( with 20/14lb med ball)
12 C2B Pull-ups
Strength
Back Rack Walking Lunges – 4×12 Steps
—Work up to a heavy 12 steps for at least 2 sets
Conditioning
21-15-9
HSPU
T2B
Box Jumps 30/24″
—Rest 3 minutes
Bike 2 Miles For Time
WOD Notes: Scaling for HSPU are elevating feet up on a box in a pike position or HR Push-ups. You may scale box jumps to a smaller box.
Reminder: Yoga is today @ 6:15pm with Beth. Please bring a mat, foam roller, lacrosse ball, & towel if possible!
Strength/Skill
A) Find a max weighted strict pull-up
B) “5-10-5” Agility Drill – (3 attempts)
Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
15 KB Swings 70/53lb
2 Rope Climbs 15′
WOD Notes: Rx for wall balls is 10′ (black line). Scaling for rope climbs are 15 Ring Rows/round or 1 lap sled pull.
Reminder: Yoga/Mobility is this Friday (11/22) @ 6:15pm with Beth! Please bring a foam roller, lacrosse ball, or towel if you have one!
Strength
Deadlift – Work up to a Heavy 5RM – (maintain form)
—All 5 reps must be completed in under 20 sec if you don’t touch n go them
Conditioning
6 Rounds (each rd is all out!)
2 (1 pwr clean + 1 hang pwr clean) @ 85%
20 Lateral Bar Jump Overs
Row 250m (fast)
—Rest 90 sec between rounds
Assistance
Accumulate 3 min in a reverse sorenson’s hold (GHD)
WOD Notes: Clean weight should be 85% of you max pwr clean or hang pwr clean. You must go right from the pwr clean to the hang pwr clean without dropping the bar. Take extra rest if necessary to make sure each lift is successful. Subtract 7 1/2 min at the end of your total time.
Liz practicing power cleans!
