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11/21/2019
Warmup
EMOM x 9min

1) :20 sec hold + 5 SB squats

2) pec stick hold :20 sec + 10 halos 5/direction

3) 6 SB over shoulder

Task
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps

Strength
Front Squat *percentages off of 90%

E(2:30)MOM x 6

1) 40% x 3

2) 50% x 3

3) 60% x 3

4) 70% x 3

5)80% x 3

6) 90% ++

WOD
Five rounds for time of:

40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)

Cash Out
3 sets:

Bulgarian split squats x 8 reps @ 30X1
*immediately into
Dynamic jumping Bulgarian split squats x 12

rest 90 sec b/w legs

Thursday
11/20/2019
Warmup
Warmup:

Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position (forward, lateral, reverse, bowler)

+

3 sets:

Row x 30 sec
Burpee x 5

rest 30-60 b/w

Skill
Snatch Complex

E2MOM

Power Snatch + Low Hang Snatch ~70%

Skill
Skill *empty bar to light load

EMOM x 5

OHS x 3-5 reps

WOD
For time:

Row 1000m
20 Burpees over the rower
40 Thrusters 45/35 lbs

Cash Out
3 rounds

– single arm trap 3 raise with db
https://www.instagram.com/p/Be3RBPbj3zV/?hl=en&taken-by=functional.bodybuilding
– :20 sec hollow with band hold
– 10 lateral bench jumps (drive through fully extended leg before opposite leg)

Wednesday
11/19/2019
Warmup
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

WOD
Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 400 Meter Run
Station 2 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest on Rings

Cash Out
EMOM 12 min

1) Dips https://www.instagram.com/p/Bn8vW8fn0Cs/?hl=en&taken-by=cfgymnastics

2) Hanging tuck to l-hang and back down

3) Hollow hold :10 + hollow rock :10sec

4) Top of pull-up hold :10sec + 90 degree hold :10 sec

Tuesday
11/18/2019
Warmup
2 Rounds of Barbara with 3min rest b/w

20 pull ups
30 push ups
40 sit-ups
50 air squats

Strength
Back Squat *percentages are based off of 90% of 1RM

70% x 3

80% x 3

90% x 3++

WOD
For time:
400 Meter Run
40 Walking Lunges with KB/DB Farmer’s Carry *35/25#
20 Toes to Bar
400 Meter Run
30 Walking Lunges with KB/DB Farmer’s Carry
15 Toes to Bar
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry
10 Toes to Bar

Monday
11/15/2019
Warmup
Warm-Up.
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 4011
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 20X1

+

Rotational throws 10/side *w/partner

Task
*warmup for front Squats

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps

Strength
Front Squats *off 90%

65% x 5

75% x 5

85% x 5

WOD
For time:
50 Calories of Rowing
40 Toes to Bar
30 Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups

Pull Up Accessory ( Cash Out )
inverse rows 3x amrap ~ 3 left in the tank

banded face pulls 3 x 8 w/ :02 sec hold at the throat

negative pull ups 3 x 3

Friday
11/14/2019
Warmup
3 min Ski or Bike with *arms only

+

Barbell Complex x 2 sets w/ Snatch Grip:

Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Snatch Balance x 5
Rest as needed

Skill/Strength
Snatch Complex x 8 (E:90)

Slow Pull Power Snatch
Snatch

Skill
EMOM X 5 (E90)

3 Snatch grip Push Press
3 OHS

WOD
2 Rounds:

5 min AMRAP

30 Double Under
5 Hang Power Snatch (95/65)
6 Overhead Squats
5 Box Jump Over(24/20)

-rest 2 min/AMRAP

Cash Out
Snatch Pulls @ 90% of max

3 x 3

+

DB Bench Press

3 x 10 (31X1)

+

I,Y,T x 5/letter

+

3 x 5

db upright rows

+

50 GHD sit-ups

Thursday
11/13/2019
Warmup
Warm-Up.
Static Hang x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups x 10

+

Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds

+

Two Sets:
Row x 60 seconds
Wall Climbs x 1
Toes to Rings x 10 *alternating

WOD
4 Rounds:

8 Min:
500m Row
400m Run
16 Alt DB Snatch (50/35)
8 Burpees

Wednesday
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