Week of Nov 10th

 In Sneak Peek

AFFILIATE (basic/comp below)

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Back Squat @2121 5×3
WOD:

5 rounds for max reps

60 seconds per station:

-20” step up 75/55# (DB/KB)

-Ring Push-ups

-T2B

SKILL:

Pull-up @30X1; 3.3.3.2.2.2
WOD:

3 rounds for time:

15 Deadlift 225/155#

500m Row

rest 3 min

SKILL:

Hang Squat Clean 1RM
WOD:

20-15-10-5

Squat Clean Thruster 95/65#

Burpee over bar

SKILL:

30 sec on 30 sec off X6 of Plank Holds
WOD:

5 Rounds for Time

20 Slam Balls 40/20

200m Run

Rest 2min

SKILL:

OTM 12:

Odd: Max strict Pull-ups

Even: 30 second bottom of squat hold
WOD:

AMRAP 8:

6 S2OH *Heavy

12 Box Jump 24/20”

SKILL:

Shakle Complex
WOD:

10 Power Clean 155/105#

20 KB 73/53#

250m Row

20 KB 73/53#

10 Power Clean 155/105#

Skill:

WOD prep
WOD:

Team WOD:

Teams of 2, 1 work 1 rest
AMRAP 20:

20 Burpee

40 Wall Balls 20/14# @10ft

60 Double Under

 

 

BASIC/COMP:

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

A.OTM 12: BP 2 @ 65% of 1RM @31X1

  1. WOD

COMP:

  1. Pull-up @30X1, 3.3.3.2.2 @120% of 1RM

B.Muslce Up into max ring dips x 10 sets

  1. OTM 8: 1-3 HSPU

D.Prowler Push 50m x 4-6 sets

Basic:

  1. OTM 10: DL 2 @ 65% of 1RM @31X1
  2. Skill
  3. WOD

COMP:

A.Back Squat 4.4.3.3.2.2

  1. Squat Clean 1.1.1; rest 10 sec x 5 sets, rest 3-5 min
  2. OTM 8: 1 Hang Squat Snatch [email protected]%

D.WOD

BASIC:

A.Ring Dips max x 5 sets

B Skill *tech work NOT max effort

  1. WOD

COMP:
A.Strict Press 5×5

B.OTM 10: Muscle up 1-3

C.Handstand strict Def 7 x 3-5 reps

  1. Bent over row 3 x 10-12
  2. WOD
BASIC/COMPETITOR: Yoga BASIC:

A.OTM 12: BS 2 @ 65% of 1RM @31X1

C.Skill

D.WOD
COMP:
A.Back Squat max reps @ 80% x 8 sets

B.Ring Dip 5×5

C.Alt Pistols 30 seconds on 30 off x 10

D.Front Lever to Back Lever 5 min

E.WOD

BASIC/COMP:

A.SKILL

B.WOD

BASIC/COMPETITOR: 90 min Mobility only

 

 

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