Week of Dec 1

 In Sneak Peek

AFFILIATE :

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Heavy Squat Clean Thruster
WOD:

AMRAP 11:

3 Squat Clean Thruster 135/95#

7 Toes to Bar

SKILL:

OTM 8 Deadlift x 2 rep TnG

*work up
WOD:

For time:

Unbroken

10.9…3.2.1

C2B Pull-up

KBS American 73/53#

SKILL:

1RM Hang Power Clean
WOD:

3 sets for total reps:

AMRAP 3

10 Hang Power Clean 135/95#

10 Burpee over Bar
rest 2 min

SKILL:

2 min Max Plank hold test
WOD:

AMRAP 15:

50 Air Squats

60m Farmers Carry

SKILL:

Back Squat 5×5
WOD:

3 rounds

6 Wall Walks

40 Double Unders

SKILL:

Hang Power Snatch 3 rep
WOD:

AMRAP 10::

10 OHS 95/65#

200m Row

Skill:

WOD prep
WOD:

5 rounds for time:

Run 400m

2 rounds of “cindy”

 

BASIC/COMP:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press

5@ 75%,

3 @85%

1+ @ 95%

  1. Ring Dip 8 sets x max reps Strict
  2. WOD

COMP:

A1.Back Squat 20RM; rest 30 seconds

A2. Air Squat 20-30 reps after each attempt

B.Squat Snatch 1.1.1; rest 15 seconds x 5 sets; rest as needed

C.EMOM 10: Power Snatch 3 TnG

D.Max Fast Kip HSPU x 5 sets

E.WOD

BASIC:

A.Deadlift

5@75%

3@85%

Max@95%
B.100m Row x 5; rest as needed
C.WOD
COMP:

A.3 rounds for time:

3 OHS 185/115#

5 Muscle Up
3 min CAP

B.REST

C.WOD

BASIC:

A.Strict Press

5@75%

3@85%

Max@95%
B.Bent over Row 4 x 10

C.Skill

D.WOD
COMP:

A1. Front Squat 20RM; rest 30 sec

A2. 20-30 Air Squats

B.Split Jerk 3.3.3

C.EMOM 10: 3 Fast Split Jerks

D.Ring Dip 5 sets @ max reps kip/fast

E.WOD

REST BASIC:

A.Back Squat

5@75%

3@85%

Max@95%
B.5 sets 90 degree step-ups 10 reps alt leg; rest 90 seconds

C.WOD
COMP:

A1.20RM BS; rest 30 seconds

A2.20-30 Air Squats

B.Squat Clean 1.1.1;rest 15 seconds x 5

C.EMOM 10: 3 Power Clean TnG

D.5 sets Max Butterfly c2b Pull-ups

E.WOD

BASIC/COMP:

WOD only

Rest
Recent Posts

Leave a Comment