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
800 Meter Run
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.
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
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)