11.12.13- 11.17.18

Monday, 11.12.18

Warm up

Pigeon 90 sec each side

Lunge and Twist x 10

Leg swings 20 each side

Squat Sit (sit in bottom of the squat keep back and spine extended, reach arms overhead to deepen stretch) x 1 min

Cossack Squats x 20 (10 per leg) https://www.gbpersonaltraining.com/cossack-squat-exercise/

Duck Walks 20-40 steps

10 BB Back squats x 3

 

Back Squat:

E3M for 12 minutes (4 sets): 10 reps

Sets 1-2: 90% 10RM

Sets 3-4: 85% 10RM

 

WOD:

3 Wise Men

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

 

Rest 2 minutes, and then…

 

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups (RX+ = CTB, RX = pullups, scaled = Ring rows/banded)

 

Rest 2 minutes, and then…

 

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (RX+ = 30”/24”; RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (RX+ = 30/20; RX = 20/14 lbs; Scaled – 14/10 lbs)

 

 

Tuesday, 11.13.18

CF GROUP

Warm up:

2 rounds

5 snatch grip RDLs

5 snatch high pulls

5 muscle snatches

5 OHS

5 Snatch Grip PP

5 Snatch Balances

5 Hang Power Snatchs

5 Squat Snatches from Below the Knee

-after 2 sets, add a little #, do 1 more round of 3 reps each

 

Snatch

Every 2 minutes, for 12 minutes (6 sets): Snatch Lift-Off + Snatch (lift the barbell to mid-knee just as you would if you were snatching and pause there for 2 seconds, then lower the bar to the ground, pause for 1 second, then perform a snatch)

 

*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch

*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch

 

When the running clock reaches 12:00…

 

Every minute, on the minute, for 4 minutes (4 sets): Snatch x 1 rep @ 82.5% of 1-RM Snatch

 

WOD

15-12-9-6-3

Deadlifts, 315/205 (70%)

50’ HSW between rounds

 

 

CF LIGHT

Warm up:

3 rounds:

30 Jump Ropes

5 Beat Swings

10 air squats

3 x 1 walk out to plank + 6 shoulder taps + 3 push ups

 

WOD:

AMRAP 4

10 Alternating DB snatch

10 Burpees Over the DB

 

Rest 2 minutes, and then…

 

AMRAP 4

10 DB Power Cleans

20 Pull-ups/Ring Rows

 

Rest 2 minutes, and then…

 

AMRAP 4

15 Box Jump-Overs 24/20

30 Wall Ball Shots

 

Auxiliary

4 rounds, not for time

100’ sled push

4 Turkish get-ups, alternating (as heavy as you can)

100’ Bearhug Dball/Sandbag carry

 

 

 

Wednesday, 11.14.18

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

 

Then,

:60 seated straddle

 

Then,

2 rounds:

10 air squats

10 jump squats

10 alternating lunges

 

Clean:

Every 3 minutes, for 15 minutes (5 sets): Clean + 2 Front Squats

 

*Sets 1-3 = 1 rep @ 75% of 1-RM Clean

*Sets 4-5 = 1 rep @ 82.5%

 

Wod:

10 down to 1 reps of:

TTB

Dumbbell Push Press, 50/35

 

 

 

Thursday, 11.15.18

CF GROUP

Warm up:

400 m Row or Run

60 sec Frog Stretch

60 sec Dragon on each side

50ft inch worms (keep arms and legs straight)

10 RDL (slow and controlled)x3 sets

 

Deadlift

Every 90 seconds, for 15 minutes (10 sets): Deadlift x 2 reps @ 75% of 1-RM

 

Wod

EMOM 10

Even: 20-30 dubs + 8-10 CTB

Odd: 8-10 Strict HSPU

*Select a rep range that will allow you to complete the given amount of work in NO LONGER than :50.

 

Immediately into…

 

EMOM 10

Even: 5 thrusters, 135/95 + 2 rope climbs (10 Ring Rows)

Odd: 10-12/8-10 calorie row

*Select a rep range that will allow you to complete the given amount of work in NO LONGER than: 50.

 

 

CF LITE

Warm up:

Coach led

 

EMOM 12:

Even: 5 DB thrusters + 2 rope climbs (10 Ring Rows)

Odd: 10-12/8-10 calorie row

*Select a rep range that will allow you to complete the given amount of work in NO LONGER than: 50.

 

Wod

10 down to 1 reps of:

Burpees

Dumbbell Push Press, 50/35

 

 

Friday, 11.16.18

Warm up:

3 rounds

7 pvc pass throughs

7 pvc ohs

7 pvc sots press

50 dubs or singles

(can use BB after first round)

 

Front Squat & Split Jerk

Eight sets of: Front Squat + Split Jerk (pause at receiving position of split jerk for 1-2 seconds before recovering) Rest 60-90 seconds

 

*Sets 1-2 – 70% of 1-RM Clean & Jerk

*Sets 3-4 – 75%

*Sets 5-6 – 80%

*Sets 7-8 – 85%

 

Wod:

AMRAP 3 x 4, 1 minute of rest between each round

60 dubs

16 DB (50/35) box step overs, 24/20

ME bar facing burpees

 

Score = total number of burpees across 4 rounds

 

 

Saturday, 11.17.18

CF GROUP

With a partner…

6 rounds of

Minute 1: ME wallballs

Minute 2: ME Power Snatch, 75/55

Minute 3: ME Box jumps, 24/20

Minute 4: ME Push Press, 75/55

Minute 5: ME Calorie Row

Minute 6: REST

*Break up however you wish, one person works at a time.

Score = TOTAL reps

 

CF LITE

With a partner…

6 rounds of

Minute 1: ME wallballs

Minute 2: ME DB snatch

Minute 3: ME Box jumps, 24/20

Minute 4: ME DB push press

Minute 5: ME Calorie Row

Minute 6: REST

*Break up however you wish, one person works at a time.

Score = TOTAL reps

 

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