Monday – 11/30/20

“Chasing Waterfalls”
4 Rounds: (24min cap)
30/25 Cal Row
30 Wall Balls 20/14
30 Alternating Dumbbell Power Snatches (50/35)

*Row pace goal 1000/850+cal/hr. WB and DB doable in at least sets of 10’s.

Home Wod:
“Chasin’ Waterfalls”
50-40-30-20-10:
Jumping Lunges
Sit-ups
Tuesday – 12/1/20

“Triple Sec”
For Time: (30min cap)
15-12-9:
Kipping Handstand Pushups
Toes to Bar

200 Double-Unders

12-9-6:
Kipping deficit Handstand Pushups (3.5″/2″) (45/15lb hi temp)
CTB Pull-Ups

150 Double-Unders

9-6-3:
Kipping deficit Handstand Pushups (5″/3.5″) (45+10/2-15lb hi temp)
Bar Muscle-Ups

100 Double-Unders

*All HSPU sets are doable in 3 sets or less. Goal is no singles on any movement. Mod DB push press for HSPU. Mod kipping leg raise for TTB. Mod jumping C2B. Mod jumping bar MU OR Burpee pull-ups 1:1. Mod 2x singles for DU.

Home Wod:

“Head Spin”
For Time:
100 Double Unders
50 Alternating Dumbbell Snatches
80 Double Unders
40 Alternating Dumbbell Snatches
60 Double Unders
30 Alternating Dumbbell Snatches
40 Double Unders
20 Alternating Dumbbell Snatches
20 Double Unders
10 Alternating Dumbbell Snatches

After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)

KILOS
22.5/15

Wednesday – 12/2/20

Primer:

E2MOM x5

Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Jerk

*push jerk or split jerk are okay.

Conditioning:
“Wise Men”
AMRAP 3:00:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks

… Rest 3:00

AMRAP 3:00:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks

Rest 3:00

AMRAP 3:00:
3 Power Cleans (185/135)
3 Front Squats
3 Push Jerks

**Repeat from 2-21-2020

*for all weights, front squats and push jerks are doable unbroken. Goal is 5,4,3 rounds respectively.

Home Wod:

“Forecast”
3 Rounds x AMRAP 4:
21 Single Dumbbell Cleans & Jerk (50/35)
21 Dumbbell-Facing Burpees

Rest 4 Minutes Between

KILOS
22.5’s/15’s

Thursday – 12/3/20

Strength:
Every 90s X6
6 back rack barbell lunges AHAP
*sets are across not building. Alternate back stepping lunges, then forward stepping lunges next round (3 of each). Aim for 60% of back squat
Conditioning:
Teams of 2
“Red Zone”
20min AMRAP
30/26/22 Cal bike (m/m, m/f, f/f)
20 front rack lunges (165/115)
15 synchro plate sit-ups (45/25)
*One works at a time except sit-ups. Lunges are forward stepping and doable in 10’s. Only one partner needs to hold a plate for sit-ups. Teams may switch who holds plate as needed. Plate sit-ups are with arms extended.
Friday – 12/4/20
Strength:
E2MOM x4
5 back squats (70, 75, 80%, max!)
*goal is to establish a 5RM
Conditioning:
“Cliff Hanger”
5 rounds: (10min cap)
7 Hang power snatch (95/65)
6 Overhead Squats (95/65)
5 Hang Squat Snatches (95/65)
*Every time the barbell is dropped or hands come off the bar, 6 bar facing burpees must be performed. Barbell cannot rest on back rack or legs.  At least one round is doable unbroken with workout weight.
Home Wod:

“Side Effects”
4 Rounds For Time:
10 Double Dumbbell Deadlifts (50’s/35)
20 Double Dumbbell 1-Arm Push Press (50/35)
40 Sit-ups

KILOS
22.5’s/15’s

Saturday – 12/5/20

“So Fresh, So Clean”
For Time:
20/15 Calorie Row, 10 Hang Squat Cleans
20/15 Calorie Row, 9 Hang Squat Cleans
20/15 Calorie Row, 8 Hang Squat Cleans
20/15 Calorie Row, 7 Hang Squat Cleans
20/15 Calorie Row, 6 Hang Squat Cleans
20/15 Calorie Row, 5 Hang Squat Cleans
20/15 Calorie Row, 4 Hang Squat Cleans
20/15 Calorie Row, 3 Hang Squat Cleans
20/15 Calorie Row, 2 Hang Squat Cleans
20/15 Calorie Row, 1 Hang Squat Cleans

Barbell – 155/105

KILOS
70/48

Home Wod:

“So Fresh, So Clean”
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squat Cleans (50’s/35’s)

Before Each Round:
200 Meter Run

KILOS
22.5’s/15’s