Monday – 11/02/20

Conditioning:
“Fight Night”
AMRAP 20:
20 Thrusters
20 Hang Power Snatches
20 Box Jumps (24″/20″)
20 Overhead Squats
20/15 Calorie Row

Barbell – 75/55

Tuesday – 11/03/20

Strength:

5-4-3-2-1 unbroken power cleans

Perform a set every 2min. Percentage goals: 75-80-85-90-95%+ . This is a good time to establish a max power clean.

Conditioning :
“Finish Line”
For Time: (16min cap)
21-15-9:
Power Cleans 135/95
Barbell-Facing Burpees

Directly into…
800m Run

*power cleans are doable in 5’s. Goal is to cycle the barbell. No singles. Mod 55/45cal bike if athlete is unable to run.

HOME WOD:

“Finish Line”
On the 0:00…
For Time:
21-15-9:
DB Power Cleans 50/35
DB-Facing Burpees

Directly into…
800m Run

Wednesday – 11/04/20

Strength:

E2MOM X5

3 unbroken deadlifts. Build to AHAP

Conditioning:
“Paul Bunyon”
AMRAP 15:
60 Double-Unders
30/25 Calorie Bike
9 Deadlifts 275/185

*mod 2x singles for DU. Bike pace goal 60/55rpm+. Deadlifts are doable in at least 3’s. No singles.

HOME WOD:

“Paul Bunyan”
50 Double Unders
25 Double Dumbbell Deadlifts (50’s/35’s)
40 Double Unders
20 Double Dumbbell Deadlifts (50’s/35’s)
30 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
20 Double Unders
10 Double Dumbbell Deadlifts (50’s/35’s)
10 Double Unders
5 Double Dumbbell Deadlifts (50’s/35’s)

KILOS: 22.5’s/15’s

Thursday – 11/05/20

TBD

Friday – 11/06/20

Conditioning:
“Jumpin’, Jumpin’” 
On the 0:00…
For Time:
60/40 Calorie Row
40/35 Calorie  Bike
20 Power Clean and Jerks 155/105

Power Clean and Jerk
On the 15:00…
On the Minute x 10:
1 Power Clean and Jerk (start at workout weight and build to AHAP)

*row pace goal 1000/850cal/hr +. Bike pace goal 65/60rpm +. Clean and jerks are doable in sets of 5’s. Fast singles are okay. 2nd part goal is to emphasize technique and strength while under fatigue.

HOME WOD:

“Jumpin’, Jumpin’”
For Time:
30 Single Dumbbell Clean and Jerks (50/35)
15 Dumbbell Facing Burpees
20 Single Dumbbell Clean and Jerks (50/35)
10 Dumbbell Facing Burpees
10 Single Dumbbell Clean and Jerks (50/35)
5 Dumbbell Facing Burpees

KILOS: 22.5/15

Saturday 11/07/20

Conditioning:
“Highs and Lows”
For Time:
21 Front Squats (165/115)
42 Single Arm Alternating DB Snatches (50/35)
800m Run
15 Front Squats (165/115)
30 Single Arm Alternating DB Snatches (50/35)
800m Run
9 Front Squats (165/115)
18 Single Arm Alternating DB Snatches (50/35)
800m Run

KG: Barbell – 75/52
Dumbbell – 22.5/15

HOME WOD:

“Highs & Lows”
3 Rounds For Time:
20 Single Arm Dumbbell Clusters (50/35)
800 Meter Run