Nov 11 – Nov 17, 2019

This week we’re staring a new training template following the Open. This training block will run through the end of January 2020. The rough lay out will be as follows:

Mondays: Back Squats and hard/fast metcons.

Tuesdays: Olympic Lifting and ~20 minute metcons aiming for continuous movement.

Wednesdays: Deadlift Variations and EMOM/Stations.

Thursdays: Pushing Variations and Lower Skill Grinds.

Fridays: Front Squats and Named WODs.

Saturdays: Hero WOD variations/Partner & Team workouts.

Sundays: Odd lifts, Carries, Sled pushes/drags.

Monday November 11, 2019

1A. Back Squat 10RM then 2 sets of 6-8

1B. Deficit Banded Push ups for 3-5 sets of max reps.

3 Rounds for time of:

8 Power Clean and Jerks, 155/105

10 Toes-to-bar + Pull up

Rx+:185/125

Tuesday

1A. Power Clean 5 sets of 3 between 70-80%

1B. 3 sets of 10 weighted hip extensions

AMRAP 18

Row 20 Cal

12 Burpees

16 AKBS 71/53

 

Sweat Class 9 AM WOD

AMRAP 24

Row 20 Cal

12 burpees

16 AKBS

E3MOM starting at minute 0 and ending at 21 8 DB Thrusters

 

Wednesday

1A. Sumo Deadlift 3 sets of [email protected] across.

1B. 5 x 1 Round of Cindy, Strict

4 Rounds of :50 on/:10 off:

  1. Deadlift 225/155
  2. Abmat Sit ups
  3. Double Unders
  4. Strict Push Ups, 2ct down/1ct up

Thursday

1A. Weighted Dips 3 sets of 8

1B. Bent Over Lateral Raises 3 sets of 10

7 Rounds for time of:

5 Presses 95/65

10 Hang Power Cleans 95/65

12 Front Squats 95/65

 

9 am Sweat WOD

25 minute AMRAP

10 Pull up/RR

20 Jumping Lunges

Tall plank shoulder taps

500m Row or 25/35 cal bike or 400m run

10 Pull ups

20 Jumping Air squats

30 Forearm plank Alternating knee taps

500m Row or 25/35 cal bike or 400m run

Friday

1A. Front Squat 5 sets of 5 between 70-75%

1B. 3 to 5 sets of HSPU leaving 2 reps in reserve.

Nancy

AMRAP 20

Run 400m

15 Overhead Squats 95/65

Saturday

AMRAP 30 with a partner:
30 Box Jumps 24/20

20 Push Press 115/85

30 Pull ups

 

9 am Sweat WOD

For time:

Buy in:100 mountain Climbers

OH Walking lunges – 1 Lap around the rig 25/15lb plate

50 Russian Twists 25/15lb plate

Weighted Walking lunges – 1 Lap around the rig 25/15lb plate

50 Plate Burpees 25/15lb plate

OH Walking lunges – 1 Lap around the rig 25/15lb plate

50 Russian Twists 25/15lb plate

Weighted Walking lunges – 1 Lap around the rig 25/15lb plate

 

Sunday

4 Rounds for time of:

24 2KB FR Lunges

12 2K Bent Over Rows

24 2KB Swings

200ft 2KB FR Walk

Rx: 53/35

Rx+: Unbroken Rounds