Strength
Bench Press 5×5 @ 90%
—Last day of this cycle
Conditioning
14 Min AMRAP
7 Power Snatch 135/95lb
7 HSPU (45’s & ABmat)
7 OHS 135/95lb
7 C2B Pull-ups
WOD Notes: Power Snatch weight is 60-65% of 1RM. You may scale HSPU to 7 DB Push Presses. You may do 7 front squats if mobility is limited for OHS.
Strength
Back Squat – 5×3 @ 92.5%
—Same as Monday
Conditioning
For Time
10 Deadlifts 315/205lb
1 Rope Climb 20ft
8 Deadlifts
1 Rope Climb 20ft
6 Deadlifts
1 Rope Climb 20ft
4 Deadlifts
1 Rope Climb 20ft
2 Deadlifts
1 Rope Climb 20ft
Rest 1 Minute
Row 1K
WOD Notes: Deadlift weight is 65-70% of 1RM. Scaling for RC are 3 up/downs or 8 kipping Pullups. Record separate time for 1k row.
Happy Thanksgiving!
Conditioning
Complete with a partner for time:
200 Burpees (you may work at same time)
200 OH Walking Lunges with 45/25lb plate (partner does 10 hollow rocks before switching)
100 Slam Balls 50/35lb (partner hold plank for 20 sec)
50 Box Jump/Crawl Under PVC (alternate one at a time)
30 Bear Complex 155/105lb
Row 1k (split 500/500)
WOD Notes: You may break up the reps anyway you want, but try to split up the reps evenly between the two of you. Bear Complex weight should be about 50% of your 1RM CnJ.
Strength
Snatch – 1 every 45 sec For 6 Minutes (1 Snatch Pull + 1 Full Snatch) @ 80%+
—You may reset quickly between the pull & snatch. Focus on staying over bar while bringing bar back to the hips.
Conditioning
3 Rounds For Time
15 Push Jerk 155/105lb
6 Strict C2B Pull-ups
30 Wall Balls 20/14lb
6 Strict C2B Pull-ups
60 Double Unders
WOD Notes: Push Jerk weight is 50% of your 1RM (you should be able to do all 15 reps unbroken). Use a band that will challenge you for 6 strict pull-ups. Scaling for DU is 150 singles.
Schedule This Week
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm
Strength
Bench Press – 5×5 @ 90%
—Week 5. Use slightly heavier than last week
Conditioning
6 Rounds
5 Power Cleans (75% of 1RM)
10 Lateral Burpees over Bar
15 Cal Row
—Rest 1 minute between rds
Midline
4x ME Weighted GHD Sit-up Hold (slightly heavier than last wk)
—Focus on pulling ribs down/maintain hollow position/don’t arch low back
WOD Notes: Each round should be 95% effort. Try to touch n go as many reps as possible on the cleans and transition fast to the rower. You will have to partner up with someone else and stagger about 90 seconds. If super crowded, you may run 250m instead of rowing 15 calories (especially if you missed yesterday).
Schedule This Week
Monday & Tuesday – Normal Schedule
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm.
Strength
Back Squat – 5×3 @ 92.5%
—A little heavier than last week
Conditioning
For Time
50 KB Swings 70/53lb
50 T2B
Run 1 mile
WOD Notes: You may scale the WOD by doing 5 Rd of 10 KB Swings/10 T2B.
Schedule This Week
Monday & Tuesday – Normal Schedule
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm.
Strength
Bench Press – 5×5 @ 87.5%
—Same weight as Tuesday
Conditioning
2 Rounds For Time
21 Deadlifts 185/115lb
15 Burpees
15 Front Rack Lunges 185/115lb
15 Burpees
9 Thrusters 185/115lb
15 Burpees
WOD Notes: Use the same weight for all 3 movements. BB weight should be 40% of DL. DL will feel light, but thrusters should feel heavy.
Coach Eric getting scap jacked!
Strength
Back Squat – 5×3 @ 90%
—Same weight as Monday
Conditioning
Make Up Day! If you were here everyday this week you can do this:
5 Rounds
1 Rope Climb 20ft
8 DB 45/25lb Burpee Box Step-Over 20″
20 Cal Ski/Rower
—Rest 2 minutes between rounds
Strength
Snatch – 2 Every 90 sec for 9 Minutes (use 80% for 1st 3, 85% for last 4)
—Full snatch is preferred, however you may power if mobility is limited in OHS
Conditioning
For Time
100 Double Unders
30 DB Snatches (alternating) 70/45lb
20 C2B Pull-ups
Row 1k
20 C2B Pull-ups
30 DB Snatches (alternating) 70/45lb
100 Double Unders
Assistance
3×8-10 Strict Pull-ups (use weight if necessary)
WOD Notes: Scaling for DU is 250 singles. DB Snatch weight should be light so you can get through the reps quickly. You may do chin over bar pull-ups if C2B is too difficult.
Strength
BB Complex – 1 Sq Clean + 1 Hang Sq Clean + 1 Split Jerk – 1 every 90 sec for 9 minutes
—Use 85% of your max CnJ for all 7 lifts
Conditioning
15 Min AMRAP
50 Wall Balls 30/20lb
10 Clean n Jerks 225/145lb
15 Ring Muscle-Ups
Assistance
3×12 GHD Back Extensions (weighted)
WOD Notes: WB weight is a little heavier than you normally use. Black line is Rx’d for men & women in this WOD. CnJ weight is 73% of your 1RM. You may scale the reps of MU down to 7-10 each round. You may also scale the movement to banded MU or 15 burpees/15 Strict Pull-ups.
