Monday
EMOM for 8 minutes:
1 split jerk
- Start at 80% and build. If you want to try for a 1 rep max, go for it.
WOD
For time:
Run 400 M
40/32 ski or row calories
Rest 2 minutes, then,
2 rounds:
200 M run
20/16 ski or row calories
Rest 2 minutes, then,
4 rounds:
100 M run
10/8 ski or row calories
- Score is total time. Ideally everyone skis, but if we have a bigger class, feel free to row instead.
Tuesday
3 rounds for quality:
8 barbell good mornings
100 ft KB suitcase carry each side
- Keep the weight moderate on the good mornings and focus on just feeling your hamstrings, not your lower back. Knees slightly bent. Use a heavy kettlebell for the suitcase carry.
WOD
AMRAP in 8 minutes:
4 deadlifts(275/185)
40 double unders(40 singles)
Rest 4 minutes, then,
AMRAP in 8 minutes:
4 bench press(185/125)
4 box jump overs(30/24)
- Score is total reps. Be careful on the box jumps. Scale the deadlift/bench weight as needed. It should be heavy, but still well below your 1 rep max. The goal is 8 rounds or more on each AMRAP.
Wednesday
EMOM for 5 minutes:
1 front squat
- Start and stay at 80% for the first 3 sets. Build to 85%+ for the last 2.
WOD
3 rounds, each for time:
18/14 row calories
6 bar muscleups
18/14 row calories
Rest 1 minute
18/14 row calories
6 burpee pull-ups
18/14 row calories
Rest 3 minutes between rounds. Score is your slowest round.
Thursday
We are going to do Olympic lifting for 2 months(November and December) every Thursday with a focus on technique. We will return to gymnastics in January.
Olympic weightlifting: Snatch.
Friday
EMOM for 5 minutes:
2 power cleans @ 80%
2 power cleans @ 80%
2 power cleans @ 80%
1 power clean @ 85%
1 power clean @ 85%+
WOD
2 rounds for time:
12/10 bike calories
12 double KB hang cleans
12 toes to bar
12 double KB front rack lunges
9/8 bike calories
9 double KB hang cleans
9 toes to bar
9 double KB front rack lunges
6/5 bike calories
6 double KB hang cleans
6 toes to bar
6 double KB front rack lunges
- Rest 3 minutes between rounds
- Rx: 35/26, Rx+: 44/35
- Ideally everyone uses KBs, but if we run out, use DBs
Saturday
EMOM for 5 minutes:
1 hang power snatch @ 80%
1 hang power snatch @ 80%
1 hang power snatch @ 80%
1 hang power snatch @ 85%
1 hang power snatch @ 85%+
WOD
In teams of 2, for time:
600 M run together
30 synchro DB hang snatch(50/35)
10 synchro wall walks
30 synchro single arm DB thrusters(50/35)
30 synchro pull-ups
600 M run together
- Switch arms at 15 reps on both the snatch and thrusters. Do jumping pullups to scale. Partners must move in unison.
