Open Gym: 11am-2pm
Assistance Work (Day 20)
Barbell Glute Bridges – 4×12 @ 80%+ of back squat
—Heavier than last week
Announcement: There will only be one class (9am) on Thanksgiving Day as this is a tradition! Friday = 9am-2pm Open Gym
Conditioning
For Time
15 GI Janes
30 Hang Clean n Jerk 155/105#
15 GI Janes
90 Wall Balls 20/14#
15 GI Janes
1 Mile Run
WOD Notes: TD = 19-25 min. Use a PU bar that is above your reach if possible. Hang Cnj should be around 50% of your 1RM. You should be able to link at least 5 in a row. Each rep starts from the hang. You should be able to do at least sets of 10 on the wall balls with minimal rest.
Assistance Work (Day 19)
Back Rack Lunges – 4×12 @ 60-65% of back squat.
—use the same weight as last week
Strength
Front Squat – 4×8 @ 70-80%
Conditioning
Make-up/Skill Day!
Assistance Work (Day 18)
a) DB Shoulder Press (standing) – 6×6
—Use a weight slightly heavier than last week
b) GHD Hip Extensions – 4×12
—I prefer a barbell behind my head, but you may hold a weight on your chest. Use similar weight to last week.
Strength
Snatch – Work up to a heavy triple in 15 minutes.
—6 sets @ 70-90% at the most. You should drop every rep & reset.
Conditioning
3 Rounds For Time – “Helen on Roids”
250m Sled Drag 45/25#
21 KB Swings 70/53#
12 C2B Pull-ups
WOD Notes: TD = 10-16 min. Sled drags should be light to where you can run the majority of the time (fire hydrant). KB Swings should be unbroken ot done in 2 sets. C2B scale = chin over bar or 12 ring rows.
Assistance Work (Day 17)
a) Strict C2B Pull-ups – 4×5 (5 sec negative from the top of each PU).
—Advanced should use a weight. Accumulate 20 reps total if you can’t stick to rep scheme.
b) Weighted Plank – 30 on / 30 off for 10 sets (heavier than last week)
—use a weight that will be difficult or don’t use one at all
Strength
3 Rep Clean + 1 Split Jerk – 5 sets @ 70-90%
—This is 3 single cleans + 1 Jerk. All 4 reps should be completed in under 40 seconds.
Conditioning (15 Min Time Cap!!!)
100 Thrusters For Time 95/65#
*Top of every min do 1 Rope Climb 20ft or 8 C2B Pull-ups
WOD Notes: TD = 8-15 minutes. The WOD starts with the RC. RC scaling option = climb to 15ft or 2 up/downs. If you choose to do the 8 C2B pull-ups, keep in mind that pull-ups will be programmed on thursday. C2B Scale = chin over bar or scale reps to 5/round. It should only take 15-25 sec no matter what option you choose, so scale wisely! You should be able to link 10 thrusters together each minute, so choose a weight that is very light for you!
Assistance Work (Day 16)
Glute Ham Raises (GHD) – 4×12 (same weight as last week)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
Strength
Bench Press – 4×8 @ 80%
—Use same weight as last week
Conditioning
6 Rounds For Time
5 Power Snatches 155/105#
10 Burpee Box Jumps 24/20″
15 T2B
WOD Notes: TD = 11-17 min. PS = 68-70% of 1RM PS (should be quick singles the whole WOD). T2B scale = 20 knee above hips, 30 Hollow Rocks, or 8 cal ski.
Assistance Work (Day 15)
Romanian Deadlifts – 2×4 @ 70%, 1×6 @ 67%, 1×8 @ 65% + 1 rep where you hold bottom of DL for 15 sec @ 60%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
Strength
Back Squat – 4×8 @ 70-80%
—Use roughly the same weight as last week.
Conditioning
8 Rounds For Time
5 Strict Deficit HSPU (7″/3″)
8 Front Rack Lunges 165/105#
15/12 Cal Row
WOD Notes: TD = 12-18 min. Strict HSPU = 3 45’s each side of abmat. HSPU scale = DB strict press (heavy for 5 reps) or 10 HR Push-ups. Lunge weight = 50% of Front squat (should be able to do 8 steps in a row fairly easy, but should get tough towards the end).
Assistance Work (Day 14)
a) Barbell Bent Over Rows – 4×10 (heavier than last wk)
b) Hollow Hold – 5×60 sec (or as long as you can hold)
Open Gym: 11-1:30pm
Assistance Work (Day 13)
Barbell Glute Bridges – 4×10 @ 80%+ of back squat
—heavier than last week
Brawl in the Fall – CF KOP
Conditioning
3 Rounds For Time
10 Sumo Deadlifts @ 65% of DL
20 GI Janes
—Rest 3 minutes
3 Rounds For Time
15 DB Snatches (alternating) 80/50#
20 T2B
—Rest 3 minutes
50 Cal AD For Time
WOD Notes: TD = 8-14 min / 6-10 min. If you can’t do a gi Jane, jump up to a bar and kip as high as possible. DB Snatches should be a little heavier than normal but you should still be able to rep through them quick. T2b scale = 40 hollow rocks or 12 cal ski.
Assistance Work (Day 12)
Back Rack Lunges – 4×10 @ 60-65% of back squat
Strength
Front Squat – 4×7 @ 72-82%
—Start at 72% for the first set & increase from there
Conditioning – Happy Veteran’s Day!
***If you’d like to donate or read their story click on the link below. You may also make-up a WOD from the week***
http://www.3wm.org/our-story/
“Three Wise Men”
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Assistance Work (Day 11)
a) DB Shoulder Press (standing) – 5×8
—Use a weight slightly heavier than last week
b) GHD Hip Extensions – 5×8
—I prefer a barbell behind my head, but you may hold a weight on your chest. Use heavier than last week.
