Week of Nov 17th

 In Sneak Peek

AFFILIATE

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Front Squat or

OHS 5RM
WOD:

AMRAP 8:

10 GTOH 46/25#

20m Lunge

SKILL:

Pull-up 1RM
WOD:

OTM 18

Min 0: Max Unbroken Muscle Up

Min 1: Max Unbroken HSPU

Min 2: Max unbroken KBS

Post total reps per movement

SKILL:

Hang Squat Snatch. OHS. 1.2 x 5 sets
WOD:

12-9-6 reps for time:

Power Snatch 135/95#

Burpee Over Bar

SKILL:

WOD Prep
WOD:

3 rounds for time:

400m Run

rest 2 min

30 Wall balls 20/14# @ 10ft

rest 2 min

SKILL:

WOD Prep
WOD:

“Jackie”

SKILL:

Squat Clean 1RM
WOD:

“Death by Squat Clean”

135/95#

Skill:

WOD prep
WOD:

AMRAP 18:

10 Push-ups

20 KBS 73/53#

30 Double Unders

 

COMP

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press

5 @ 65%,

5 @75%

5+ @ 85%

  1. Ring Dip 3RM

C.WOD

COMP:

  1. Pull-up 3.3.2.2.1.1

B.DB Row on bench 5 x 10 alt side

  1. OTM 8: 1-3 HSPU

D.4-6 rounds:

5 TnG Power Clean

30 Second Airdyne

Basic:

  1. Deadlift

5 @ 65%,

5 @75%

5+ @ 85%

  1. Skill
  2. WOD

COMP:

A.Back Squat 3.3.2.2.1.1

  1. Below knee Squat Clean. Full Clean. 1.1 x 5 sets
  2. Snatch Pull 5.5.5

D.WOD

BASIC:

A.Strict Press

5 @ 65%,

5 @75%

5+ @ 85%

B.3 min Handstand Hold

  1. WOD

COMP:
A.Push Press 5×5

B.OTM 10: Muscle up 1-3

C.Handstand strict Def 7 x 3-5 reps

  1. Ring Row 5×10 *hold rings to chest 1 second each rep
  2. WOD
BASIC/COMPETITOR: Yoga BASIC:

A.Back Squat

5 @ 65%,

5 @75%

5+ @ 85%

C.Skill

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

B.Ring Dip 5×3

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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