Conditioning
10 Rounds For Time
4 Power Snatcbes 115/75#
5 Thrusters 115/75#
6 GI Janes
25 Double Unders
WOD Notes: TD = 20-27 minutes. BB weight is relatively light to where you can go through reps fairly quickly. DU scale = 50 singles.
Pull-up Challenge – Day 18
10×3 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
Strength
Front Squat – 5×5 @ 80-90%
—Work up to a heavy 5 rep by the 3rd set
Conditioning
Make-up/Skill Day!
Pull-up Challenge – Day 17
7×4 Strict Pull-ups (wide grip) + 5 sec neg on the way down
—Least amount of sets possible (use weight or band)
Strength
Snatch – Every 90 seconda for 9 minutes – 2 Touch n Go (full)
—Start @ 70% & work up to heavy 2RM. Try to go heavier than last weeks 3RM
Conditioning
12 Min AMRAP Ladder
3 Wall Balls 20/14#
3 Box Jump Overs 24/20″
3 KB Swings 70/53#
6 Wall Balls
6 Box Jump Overs
6 KB Swings
9 Wall Balls
9 Box Jump Overs
9 KB Swings
*Continue up ladder adding 3 reps each round until 12 min is up. Score = total reps.
WOD Notes: TD = Round of 18-24. This is a workout where you should be able to move the entire time with minimal rest. You may step up on the box if necessary. DO NOT rebound box jump overs!
Pull-up Challenge – Day 16
6×5 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
Strength
Deadlift – 15 min to work up to a new 1RM
—Focus on driving through the floor while keeping lower back tight/neutral
Conditioning
2 Rounds For Time
8 Clean n Jerk (full) 245/165# – 77-80%
30 Pull-ups
50 Cal Row
WOD Notes: TD = 12-18 minutes. CnJ (squat) should be heavy to where it takes you 2+ min to do the 8 reps. Advanced may do C2B on the pull-ups.
Pull-up Challenge – Day 15
5×6 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
Strong Dan – 600# DL
Strength
Shoulder Press – 10 min to work up to a 1RM, then do 4×5 @ 80%
Conditioning
3 Rounds For Time
10 Power Clean 205/135#
80ft Handstand Walk (sub: 4 wall climbs)
2 Rope Climb 20ft
WOD Notes: TD = 9-15 minutes. PC weight is 70%. 80ft = 2 laps (under rig to platform twice). RC scale = climb to 15ft, 4 up/downs, or 12 cal ski erg.
Pull-up Challenge – Day 14
4×8 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
Strength
Back Squat – 5×5 @ 80-90%
—Work up to a heavy 5 rep by the 3rd set
Conditioning
9-15-21-15-9 reps of:
T2B
Overhead Squats 115/75#
Lateral Burpees over Bar
WOD Notes: TD = 8-15 minutes. OHS weight is relatively light to where you can do all sets unbroken. T2B scale = knee above hips or 8 cal ski erg.
Pull-up Challenge – Day 13
3×10 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
6pm class
Conditioning
For Time
50 KB Swings 70/53#
30 Front Squat 155/105#
50 Burpee Box Jump Overs 24/20″
30 Push Jerks 155/105#
50 Slam Balls 50/30#
30 Front Rack Lunges 155/105#
WOD Notes: TD = 16-22 minutes. BB weight is the same for all (3) movements. Use around 45% of 1RM front squat.
Pull-up Challenge – Day 12
9×3 Strict C2B Pull-ups (27 reps – or least amount of sets)
—Use a light weight if too easy or a band if too difficult
Strength
Front Squat – 4×7 @ 70%, 75%, 75%, 80%
Conditioning
Make-up/Skill Day!
Pull-up Challenge – Day 11
6×4 Strict C2B + 5 sec negative on the way down
—Use a light weight if too easy or a band if too difficult
Strength
Snatch – 3 touch n go every 2 minutes for 12 min (6 sets)
—Start @ 70% & work up to a max 3 rep
Conditioning
“ECC Qualifer WOD #4”
For Time
30 DB Snatches (alternating) 70/50#
100 Double Unders
20 DB Snatches (alternating) 70/50#
100 Double Unders
10 DB Snatches (alternating) 70/50#
100 Double Unders
—-Rest 5 minutes
Then:
Advanced = 3 min AMRAP Ring Muscle-ups
Intermediate/Novice = 3 min bike/row for max calories
WOD Notes: TD = 5-10 minutes. DB weight is light to where you can muscle snatch all the reps. DU scale = 200 singles.
Pull-up Challenge – Day 10
5×5 Strict C2B (or least amount of sets)
—Use same weight or band as last week
Christy – 100# snatch PR!
Strength
3 touch n go cleans (full) – every 2 minutes for 12 minutes (6 sets)
—Start at 70% & work up to a max set
Conditioning
For Time – “Happy Veterans Day”
50 Wall Balls 30/20#
30 Hang Power Cleans 165/105#
25 GI Janes
5 Rope Climbs 20ft
25 GI Janes
30 Hang Power Cleans 165/105#
50 Wall Balls 30/20#
WOD Notes: TD = 17-25 minutes. WB are heavy, but you should be able to string at least 10 reps together the entire workout. HPC weight is light (around 60% of max HPC). RC scale = 3 up/downs or 5 cal ski erg per RC. You may also climb to 15ft.
Pull-up Challenge – Day 9
4×6 Strict C2B (or least amount of sets)
—Use same weight or band as last week
