30.11.15

Strength Snatch (use 90% of your 1 rep max as your training max + 5lbs)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3 x 2 sets
Perform 20 second hollow rock after each of the first 3 sets
WOD 3 x 4 minute AMRAPs. Rest 90 seconds between:
20 Single Arm Overhead Walking Lunge Steps – 10 each arm (55)(35)
40 Double-Unders (scale to 80 Single-Unders)

Nov.25.15

Strength  Front Squat (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 5 Box Jumps after each of the first 3 sets
WOD  6 rounds for time:
10 Power Snatch (95)(63)
10 Wall Balls

24-11-15

Gymnastics

Weighted Bar Dip
5 rep max
If you cannot perform a weighted bar dip, perform 30 bar dips at bodyweight or 6 sets of 10 pushups and 10 second ring support old
WOD

For total time:
Row 500m
Rest 1 minute
40 Pullups
Rest 1 minute
30 Hang Power Clean (135)(93)

23-11-15

Strength Floor Press (use 90% of your 1 rep max as your training max + 5lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 10 Bent Over Rows @ 30% of Deadlift max after each set
WOD AMRAP in 10 minutes:
10 Handstand Pushups (M: Abmat + 25lb plates)(W: Abmat)
20 KB Swings

11-20-15

Strength Clean & Jerk (use 90% of your 1 rep max as your training max + 5lbs)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3 x 2 sets
Perform 5 bounding hurdle jumps after each set
WOD For time:
Row 1000m
Run 1000m

11-19-15

Strongman   4 sets x 1 minute at each:
Farmers Carry with kettlebells equalling 75% of bodyweight
Single-Arm Front Plank
WOD   Tabata Intervals (20 seconds work/10 seconds rest x 8 sets):
Burpees
Deadlifts (135)(83)
20yd Turf Sprint

11-18-15

Strength Back Squat (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 10 KB Glute bridges after each of the first 3 sets
WOD For time:
50 Double-Unders
10 Hang Power Snatch
40 Double-Unders
8 Hang Power Snatch
30 Double-Unders
6 Hang Power Snatch
20 Double-Unders
4 Hang Power Snatch
10 Double-Unders
2 Hang Power Snatch
Rx: 115/73

11.17.15

Gymnastics Weighted Pullup
15 minutes to find a 5 rep max
If you cannot perform a weighted pullup, perform 6 sets of 10 Pendlay Rows followed by 10 second chin-up hold
WOD 2 x 6 minute AMRAPs:
6 Strict Ring Dips (scale up to 2 muscle-ups)
6 Strict Toes to Bar (scale up to toes through rings)
Rest 3 minutes then
12 Pushups
12 Straight leg abmat situps

11.16.15

Strength Shoulder Press (use 90% of your 1 rep max as your training max + 5lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 10 band straight arm pull downs after each of the first 3 sets
WOD 4 rounds for time:
10 Calorie Row
10 KB Single Arm Press (5 each)
10 Candlesticks (5 each)
(Scale up to pistols)