3 Rounds 30 seconds ES x Side Plank 30 seconds x Forward Plank 2 Rounds 30 seconds x Active Hang 20 x Banded Goodmornings
Strength
4 Rounds 12 x Dimmel Deadlift (medball/sandbag) Superset 8 x Sumo Deadlift (135/95) * Then Conventional Deadlift Heavy - Max Out 40 minutes total
WOD
Workout Format
2 Rounds - AMRAP2 4 Thrusters (45/35) 4 Burpees over Bar * Then 1 minute rest
Strength
Tuesday, November 17th, 2020
Strength
Bent Over Row (focus on external torque) Tough 5 * Then Break down bar to 50% of above weight 2 x 1 minute AMRAP 30 sec rest
WOD
Workout Format
5 Rounds 9 KBS 9 Burpees
Strength
Monday, November 16th, 2020
General Warm-Up
2 minutes of Skipping practice- Double Unders Chest Primers - 3 Rounds 30 seconds forearm crush 30 seconds push outs 60 seconds of bear crush and squat
Strength
Back Squats - 25 minutes Waves of 5 Modifications and alternative movements: sandbag squats/bench squats/sled
WOD
Workout Format
E2MOM x 10 Max Wallballs Followed by Max Cals on Rower/Bike/Double Unders for the remainder of the 2 minutes Return immediately to Wallballs at the end of the two minutes
Strength
Friday, November 13th, 2020
General Warm-Up
Paloff Hold Face Pulls Banded Goodmornings * Then Core Circuit
Strength
21 - 15 - 9 Burpees DB Push Press
WOD
Workout Format
5 Rounds 20 Single Arm KBS 20 Goblet Squat 200 Single Unders
Chest Primers 30 sec forearm crush 30 sec push outs 30 sec sandbag squats * Then Bar practice
Strength
Front Squat (25 minutes) Tough Triple Rest increases as weight goes up
WOD
Workout Format
3 min AMRAP x 4 10 Cal 3 Cleans 1.5 min rest 8 Cal 4 Cleans 1.5 min rest 6 Cals 5 Cleans 1.5 min rest 4 Cals 6 Cleans Heavy- 65% of Front Squat
Strength
Tuesday, November 10th, 2020
General Warm-Up
2 minutes Skipping Practice 3 Rounds 10 x Scapula Pushups 5 x Two Dogs Then 3 Rounds 20 x Band Pull Aparts 30 seconds Medicine Ball Crush 30 seconds Medicine Ball Push Outs
Strength
Super Set A1) Supported Bent Over Row (with Bench) 4 x 8 each side (working set) A2) Single Arm Banded Pull (good morning stance) 4 x 10 each side
3 Rounds 30 seconds ES x Side Plank 30 seconds x Flutter Kicks * Then 20 x Banded Goodmornings 30 seconds x Active Hang
Strength
Deadlifts HEAVY- 3 Rep Max Increase rest as sets become heavier Keep total reps under 30
WOD
Workout Format
AMRAP 12 1 km Row 45 Thrusters 30 Burpee Pull Ups (or to target) 30 sec Tuck Hold/V-Sit
Strength
Friday, November 6th, 2020
Strength
Max Holds (10-12 Minutes) L-Sit Holds (Bar Hang / Ring Hang / Ring Supported / Paralettes / Box)
WOD
Workout Format
2 Km Row/Run/Bike * Then 50-40-30-20-10 Double Unders Sit Ups * Then 2 Km Row/Run/Bike
Strength
Thursday, November 5th, 2020
Strength
Landmine Row Work Up to a Tough 5 per side
WOD
Workout Format
5 Rounds 5 Pull Ups - Strict 20 Wall Balls
Strength
Wednesday, November 4th, 2020
General Warm-Up
Dynamics Hip Openers Lunge Complex Airplanes
Strength
4 Rounds A1) 1 Minute- Over Head Lunges with Plate A2) 1 Minute- Heal Taps 1 Minute Rest
WOD
Workout Format
4 Rounds 15 KBS 15 Single Arm KB Snatches (alternating) 500 meter Row
Strength
Tuesday, November 3rd, 2020
General Warm-Up
3 Minutes Skipping Practice * Then 3 Rounds 10 x Inch Worms with Push Ups 20 x Banded Good Mornings (first round without band) * Then 3 x 30 seconds ES Paloff Hold
Strength
Bench Press 5 x 5 - tempo (1.1.1.5) Approx. 75% of 1RM
WOD
Workout Format
3 Rounds 12/8 Calories 30 Double Unders 30 KBS 10 Double DB Strict Press * Then 1500 meter Row or 2.5 miles Bike
Strength
Monday, November 2nd, 2020
General Warm-Up
3 Rounds 5 x Broad Jumps 5 x Knee Tucks 1 Round 5 x Inch worms wwith Push ups 5 ES x Dead Bugs Barbell Bergener Warm Up