27Nov-1DEC 2017

MONDAY

Strength/Skill

Back Squat (3 rep max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Volume

Deadlift (0ff 3 rep max)
50% x 10 x 3 sets

WOD

30-20-10 reps for time:
Single Arm KB Overhead Walking Lunges
Toes Through Rings
Rx: 55/35

TUESDAY

Strength/Skill

EMOM for 6 minutes:
3-5 Strict Pullups
3-5 Strict Bar Dips

WOD

“MWOW”
3 rounds for time:
Row 250m
25 Shoulder to Overhead (95)(63)
100 Double-Unders
R+: 115/83

WEDNESDAY

Strength/Skill

2 Power Clean + 1 Squat Clean
Heavy Single for the Day

WOD

AMRAP in 10 minutes:
2 Hang Power Clean
4 Wall Balls
4 Hang Power Clean
8 Wall Balls
6 Hang Power Clean
12 Wall Balls
8 Hang Power Clean
16 Wall Balls
…continue sequence
Rx: 155/103, 20/14
R+: 175/113, 30/20

THURSDAY

Strength/Skill

EMOM for 5 minutes:
5-10-15-20yd suicide sprint

WOD

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is a 1 minute between exercises.
Post total reps from all 32 intervals.

FRIDAY

Strength/Skill

Floor Press (3 rep max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Volume

Shoulder Press (0ff 3 rep max)
50% x 10 x 3 sets

WOD

For time:
Sled Push 80yds (90/70)
40 Burpees
Sled Push 80yds (90/70)

13-17Nov 2017

MONDAY

Strength/Skill

Thruster + Push Press + Power Jerk + Split Jerk
Find Heavy Single for the Day

WOD

3 rounds for time:
15 DB Thrusters (40/25)
50 Double-Unders
3 Rope Climbs (15’/12′)
R+: 45+/30+

TUESDAY

Strength/Skill

EMOM for 5 minutes:
Odds: 3 DB Burpee Power Cleans
Evens: 6 Box Jumps

WOD

5 rounds for time:
10 Burpees to Plate
20yd Suicide Sprint

WEDNESDAY

Strength/Skill

Floor Press (off 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

3 minutes of max reps of the following:
Wall Balls (20/14)
Overhead Plate Reverse Lunges (45/25)
KB Swings (55/35)
Chest to Bar Pullups
Rest 1 minute between movements.  Score total reps/calories.

THURSDAY

Strength/Skill

Alternate the following for 16 cycles (8 of each):
Tabata Farmers Carry @ 1/2 bodyweight
Tabata Plank Hold with Foam Roller

WOD

100 Calorie Row for time

FRIDAY

Strength/Skill

Deadlift
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD


For time:
30 Hang Clean & Jerks (135)(83)
Every time the bar is set down, perform 20 lateral bar hops

6-10Nov2017

MONDAY

Strength/Skill

Weighted Pushups
6 x 10 reps
Perform regular pushups as needed.  Work on solid execution.

WOD

Chest to Bar “Jackie”
For time:
Row 1000m
50 Thrusters (45)
30 Chest to Bar Pullups
-Scale pullups as needed

TUESDAY

Strength/Skill

20 minute cap:
Power Clean (touch and go)
10-5-3-1-1-1-3-5-10
Score total combined weight of all 9 lifts.

WOD

For time:
30 KB Swings
60yds Walking Lunges on Turf
20 KB Swings
40yds Walking Lunges on Turf
10 KB Swings
20yds Walking Lunges on Turf
Rx: 70/45

WEDNESDAY

Strength/Skill

EMOTM for 10 minutes:
Run 80yds on Turf (4 lengths)

WOD

“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
A scaled version of the “Flight Simulator” WOD uses the rep scheme 10-20-30-40-50-40-30-20-10.  There is a 15 minute time cap on this WOD.

THURSDAY

Strength/Skill

Back Squat (0ff of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

AMRAP in 15 minutes:
5 Strict Chin-ups
10 Ring Dips
15 DB Goblet Squats (40/30)
-Scale to Bar Dips

FRIDAY

Strength/Skill

None Today

WOD
3 rounds for time:
10 Squat Snatches (155/103)
20 Burpees
Scale load as needed to perform squat snatches.