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11/24/2016 – Happy Thanksgiving

Conditioning
Complete with a partner for time
30 – 3 Position Snatch 135/95#
50 Double Dutch Burpees
30 – 3 touch n go power clean + 3 Thrusters 135/95#
90 T2B
1200m Run

WOD Notes: TD = 20-30 min. 3 pos snatch = floor+below knee+above knee. You don’t have to squat them. You will each do 50 Burpees, so it’s 100 between the 2 of you. You may not drop the bar during each complex. I would recommend using the same weight for each complex and you should switch each rep. T2B scale = 90 hollow rocks or 90 knee above hips. You both will run the 1200m together.

Assistance Work (Day 24)
a) Strict C2B Pull-ups – Accumulate 40 reps in the least amount of sets/rest
b) Weighted Plank – 3 sets max effort with 90/45# plate

Reminder: Tomorrow will be open gym from 9-2pm. Strength & Accessory Work will be programmed as normal. This will be a good day to work on any skills you want to improve.

11/23/2016 – WOD

Strength
2 Cleans + 1 Split Jerk – 5 sets @ 75-95%
—This is 2 single cleans + 1 Jerk. You should finish each set in under 30 seconds.

Conditioning
100 Burpees For Time
*Top of every min do 4 DBall Over The Shoulder 150/100#

WOD Notes: 15 min time cap! WOD starts with the Dball over shoulder. Pick a ball where you can do the 4 reps in under 25 sec each round even when you get fatigued in the later rounds.

Assistance Work (Day 23)
Glute Ham Raises (GHD) – 5×8 (use a little more weight than last wk)
—Advanced = hold weight across chest. Novice = hip extensions with no weight

11/22/2016 – WOD

Strength
Bench Press – 4×10 @ 65-80%

Conditioning (compare to 2/15/2016)
15 Min AMRAP
15 Wall Balls 30/20#
12 C2B Pull-ups
9 Hang Power Cleans 175/115#

WOD Notes: TD = 4-6 Rounds. Rx WB height is 10ft for men & women. C2B scale = 6-10 reps each round or chin over bar. HPC weight = 60% (should be able to go unbroken or in 2 sets).

Assistance Work (Day 22)
Romanian Deadlifts – 1×3 @ 75%, 1×5 @ 70%, 2×7 @ 65%, 1×5 @ 60% (pause at bottom for 2 sec for each rep)
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.

11/21/2016 – WOD

Strength
Back Squat – 4×10 @ 65-80%
—start @ 65% for set 1 & build to 80% by the end.

Conditioning
5 Rounds
Row for max cals in 1 minute
—Rest 1 minute
Max Double Unders in 1 minute
—Rest 1 minute

WOD Notes: Record 2 separate scores (total cals from all 5 rds & total DU from all 5 rds). You should be rowing at 90%+ effort each round, so don’t hold back! DU scale = singles. This WOD takes exactly 20 minutes including the rest time.

Assistance Work (Day 21)
a) Barbell Bent Over Rows – 4×12 (same weight as last wk)
b) Hollow Hold – 10 sets: 30 on / 30 off

11/20/2016 – WOD

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

11/19/2016 – WOD

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

11/18/2016 – WOD

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.

11/17/2016 – WOD

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

11/16/2016 – WOD

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

11/15/2016 – WOD

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.