WODS

WEDNESDAY 11/14/18

 CLEAN COMPLEX

5 SETS
Above the Knee Power Clean
High Hang Squat Clean
Hang Squat Clean

*Build in weight as you go.

WORKOUT
FOR TIME
10-8-6-4-2
Hang Squat Clean (185/125)|(115/75)
*Run 200m after every set

OPEN GYM BONUS  

CONDITIONING

2 Sets (85%/tough)
AMRAP x 10 MINUTES
8 TTB
5/5 Hang DB Power Clean to OH
14/12 Cal Row
-Rest 5:00-

STRENGTH
Power Clean 
5x2; 70-80%; rest :90 between sets


Below the Knee Hang Clean Pull;
3x2; 100%; rest 2-3:00 between sets.

TUESDAY 11/13/18


EXTENDED WARM-UP

Jump Rope Practice
Tabata (:20/:10)
Minute 1 - Single Unders
MInute 2 - Jumping Jacks
Minute 3 - Scissor Jumps
Minute 4 - Jogging Unders
Following this, talk about double unders and give 2-3 minutes to practice

WORKOUT
3 SETS
2 ROUNDS FOR TIME
20/15 Calorie Bike
20 DB Push Press (50/35)|(35/20)
50 Double Unders
-Rest 2:00 between sets-

*Score time for each set -- Set 1, 2, 3

FINISHER
3 SETS
8/8 DB Bent Over Row
Max Rep RIng Rows
-Rest 1:30 between sets-

OPEN GYM BONUS  

STRENGTH

10 MINUTES to find...
3RM Hang Squat Snatch

Snatch Pull
2-2-2-2; 100%+;
rest 3:00 between sets

GYMNASTICS
5-7 ROUNDS
14 Pistols
12 Strict Pull-ups
10 sHSPU

-Rest as needed -

5-7 ROUNDS
2 Rope Climbs
50 HSW
75 Double Unders

SATURDAY 11/10/18

STRENGTH
FRONT SQUAT (31X1)
5-5-5-5
Build to a Moderate 5 Rep

*Weight should be well below "heavy"

WORKOUT
2 ROUNDS FOR TIME
1000m Row
25 Kettlebell Swings (70/53)|(53/35)
25 Front Squats (95/65)|(75/55)

FINISHER
FOR TIME
100 AbMat Situps

OPEN GYM BONUS

CONDITIONING
6-8 Sets (60%)
1 min at each station
Bike
Lunges
Single Unders
Row
Plank

STRENGTH
Snatch (From the Blocks right below knee)
3x2; 85% (of snatch from the floor); rest as needed between sets

Clean + Jerk (From the Blocks)
3x2; 85% (of clean from the floor); rest as needed between sets

GYMNASTICS
AMRAP x 10:00 (40:00 Pace)
3 MU
30 Double Unders
6 sHSPU
24 Pistols

Rest 3:00

*Repeat!

FRIDAY 11/9/18

FOR TIME
60 KB Swings 53/35
40 Pull-ups
20 Box Jump (30/24"")
200m KB Front Rack Carry
20 Box Jump (30/24"")
40 Pull-ups
60 KB Swings 53/35

OPEN GYM BONUS

STRENGTH
8 Sets
Every :90
2 TNG Power Snatches + 2 TNG Squat Snatches
(50% of Power Snatch)

8 Sets
Every :90
1 Power Clean + 2 Hang Squat Cleans + 3 Push Jerks
(50%-60% of Power Clean)

CONDITIONING
FOR TIME (85%)
21-18-15-12-9-6-3
Cal Bike
Bar Facing Burpees

-Rest as needed-

*Repeat!

WEDNESDAY 11/7/18

WORKOUT
EMOM x 12 MINUTES
Odd - 8 Power Cleans (155/105)|(115/75)
Even - 2 Rope Climbs

-Rest 4:00-

EMOM x 12 MINUTES
Odd - 12/10 Calorie Bike
Even - 12 Burpee Over Bar

OPEN GYM BONUS

CONDITIONING
4 Sets (85%/tough)
5:00 On
2:00 Off

AMRAP
6 TTB
8 DB Snatches (50/35)
12/10 Cals Row

STRENGTH
Below the Knee Hang Squat Clean
5x2; 70-80%; rest :90 between sets

Above the Knee Hang Clean Pull;
3x2; 100%; rest 2-3:00 between sets.


TUESDAY 11/6/18

STRENGTH
BACK SQUAT
5-5-5-5

Build Each Set to a Heavy 5 Rep

WORKOUT
AMRAP x 14 MINUTES
200 Double Unders
100 Wall Balls
50 T2B

OPEN GYM BONUS

STRENGTH
8 SETS
1 Hang Power Snatch + Hang Squat Snatch
70-80% of 1RM Power Snatch; rest 60s between

Snatch Pull to Above Knee
2-2-2-2; 100%;
rest 2:00 between sets

GYMNASTICS
AMRAP x 9:00 (85%)
4 C2B
8 Push-ups
12 Lunges

-Rest as needed between AMRAPs-

AMRAP x 9:00 (85%)
3 MU
25' HSW
12 Box Jump Overs (24/20)

MONDAY 11/5/18

 FOR TIME

21-15-9
Deadlift (135/95)|(95/65)
Shoulder to OH
-Rest 3:00-
15-12-9
Deadlift (155/105)|(115/75)
Shoulder to OH
-Rest 3:00-
12-9-6
Deadlift (185/125)|(135/95)
Shoulder to OH

OPEN GYM BONUS  

CONDITIONING

3 SETS (85%)
AMRAP x 7:00
200m Run
30 Double Unders
9 Thrusters (95/65)
-Rest 3:00-

STRENGTH
15 MINUTES to find
Heavy Single of
1 Push Press + 1 Push Jerk + 1 Split Jerk

SUNDAY 11/4/18

PARTNER RECOVERY WORKOUT
AMRAP x 15 MINUTES
P1 - Bikes @ Consistent Effort
P2 - 5 Strict Pull-ups + 10 Push-ups + 14 Alt. Lunges

-1:00 Transition-

AMRAP x 15 MINUTES
P1 - Rows @ Consistent Effort
P2 - 5 Up/Downs + 10 Step-ups + 40 Single Unders

*P2 is the pacesetter in both efforts

FINISHER
2 SETS, Not For Speed
1:00 Partner Sit-ups + High Five
1:00 Partner DB Plank Movers*
1:00 Partner Synchro Flutters

FRIDAY 11/2/18

STRENGTH
Power Clean and Push Jerk
2-2-2-2-2

WORKOUT
FOR TIME
15-12-9
Clean and Jerk (135/95)|(95/65)
30-24-18
Calorie Row

OPEN GYM BONUS

STRENGTH
6 Sets
Every :90
3 TNG Squat Snatches + 2 Hang Squat Snatch + 1 OHS (50% of 1RM)

6 Sets
Every 1:30
1 Strict Press + 3 TNG Push Presses + 5 Push Jerks*

*(90-100% of 1RM strict press)

CONDITIONING
10 ROUNDS (85%)
7/5 Cal Bike
7 KBS (70/53)