Week of Nov 24th

 In Sneak Peek

TEST WEEK FOR AFFILIATE + COMPETITORS!

WEEK 8 Nov 24 TEST WEEK

SKILL:Squat Tempo

WOD:

AE Test <10

SKILL:Pull-up Tempo

WOD:

MAP :

SKILL:Snatch Complex

WOD:

Power Test

SKILL: WOD prep

WOD:

MAP

SKILL:Pull-up Max reps

WOD:

AE Test <10

SKILL:C&J Complex

WOD:

Power Test

SKILL:WOD prep

WOD:

AE test 10-15

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Back Squat 1RM
WOD:

11 Muscle Ups

27 Burpees

87 Double Unders

*Happy Birthday Paige!

SKILL:

Pull-up 1RM
WOD:
“Fran”

SKILL:

Snatch 1RM
WOD:
Open 11.1

AMRAP 10

30 Double Unders

15 Power Snatchs 75/55#

SKILL:

10.9.8..3.2.1 Unbroken Toes to Bar
WOD:

2k Row

SKILL:

Deadlift 1RM
WOD:

“Elizabeth”

SKILL:

Max strict pull-ups
WOD:

“ Helen”

Skill:

WOD prep
WOD:

Team of 2

800m  med ball carry

400m Empty Sled Push

200m Farmer Carry 53/35#
30 min cap

 

 

WEEK 8 Nov 17 TEST WEEK

 

Gymnasics

Push

CP

LOWER 80%

Gymnastics

Pull

Gymnastics

Pistol/Core

CP

Upper/Lower Tempo

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press

3 @ 70%,

3 @80%

3+ @ 90%

  1. Ring Dip 3RM

C.WOD

COMP:

Find grid score

*dont do rope climb until new one comes in

https://www.npgl.com/content/posts/what-makes-a-gridscore

Basic:

  1. Deadlift

3 @ 70%,

3 @80%

3+ @ 90%

  1. Skill
  2. WOD

COMP:

A.C&J 1RM

  1. BS 1RM
  2. Snatch Pull 5.5.5

D.WOD

BASIC:

A.Strict Press

3 @ 70%,

3 @80%

3+ @ 90%

B.3 min Handstand Hold

  1. WOD

COMP:
A.Push Press 5×3

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

3 @ 70%,

3 @80%

3+ @ 90%

C.Skill

D.WOD
COMP:
A.Front Squat @ 80% x 8 sets

B.Ring Dip 5×3

C.Alt Pistols 30 seconds on 30 off x 10

D.OTM 6: 10 Toes to Bar

E.WOD

BASIC/COMP:

A.SKILL

B.WOD

BASIC/COMPETITOR: 90 min Mobility only
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