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.
“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.
“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
“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
“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