Monday – 11/16/20

Conditioning:
“Shot Caller”
5 Rounds: (25min Cap)
21 Wallballs 20/14
18 Alternating Dumbbell Power Snatches 50/35
15 Box Jumps (24″/20″)
12 Toes to Bar”

*wallballs doable in 3 sets or less. DB snatch doable in 2 sets or less. Mod V-ups for TTB.

HOME WOD:

5 Rounds:
30 Air Squats
30 Sit-ups
30 Alternating Dumbbell Snatches (50/35)

Tuesday – 11/17/2020

Conditioning:
“Wave Runner” 
On the 5:00 x 6 Rounds:
20/17 Cal Bike
350m/300m Row
200m Run

*score is total working time. Goal is to have at least 90s of rest

HOME WOD:
On the 5:00 x 6 Rounds:
800 Meter Run
Wednesday – 11/18/20

Front Squat:

Every 90s X6
3-1-3-1-3-1

80-90-80-90-80-90%

Conditioning:

“Satan’s Whiskers”

3 Rounds For time: (10min cap)

10 C2B pull-ups

10 front squats (165/116)

10 Burpees

*Mod jumping C2B. Workout is meant to be fast, movements are doable unbroken.

HOME WOD:

AMRAP 10:
10 Double Dumbbell Front Squats (50’s/35’s)
10 Strict Pull-ups
10 Burpees

Thursday – 11/19/20

TBD

Friday – 11/20/20

Strength:

E2MOM x5

Establish a max unbroken set

3 deadlifts + 3 hang power cleans + 3 push jerks

Conditioning:
“The Landlord”
AMRAP 12:
35 Double-Unders
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks

Barbell – (155/105)

*barbell movements are doable in 2 sets or less. Mod 2x singles.

HOME WOD:

AMRAP 12:
35 Double Unders
9 Double Dumbbell Deadlifts
7 Double Dumbbell Hang Power Cleans
5 Double Dumbbell Push Jerks

**Dumbbells:** 50’s/35’s

Saturday – 11/21/20

Conditioning:
“This is 40” 
For Time:
400m Run, 40 Wallballs (20/14)
400m Run, 40 Power Snatches (75/55)
400m Run, 40 CTB Pull-Ups
400m Run, 40 Overhead Squats (75/55)
400m Run, 40 Box Jump Overs (24″/20″)
400m Run, 40 Thrusters (75/55)

Kilos: Medicine Ball: 9/6
Barbell: 34/25

HOME WOD:

2 Rounds For Time:
400 Meter Run, 40 Single Arm Dumbbell Thrusters (50/35)
400 Meter Run, 20 Strict Pull-ups
400 Meter Run, 40 Dumbbell Hang Power Snatches (50/35)