11.26 – 12.1

Monday, 11.26.18

Warm up

Line Drills:

High knees

Butt kicks

Spidermen

Side lunge

X2

 

With empty barbell:

5 HPC

5 FS

5 STO

5 thruster

5 back squat

5 BTN PP

5 BTN thruster

 

Back Squat:

In 15 minutes or less: Establish a 7-RM Back Squat

 

Rest 3 minutes, and then…

 

Every 3 minutes, for 6 minutes (2 sets): Back Squat x 7 reps @ 90% of today’s 7-RM

 

WOD:

3 rounds for time:

10 power snatches, 115/80

20 BJO, 24/20

20 wallballs, 20/14

 

 

 

Tuesday, 11.27.18

CF GROUP

Warm up:

3 rounds:

:45 row

10 pvc pass throughs

5 PVC OHS

5 PVC sotts press

 

Snatch warm up

 

Snatch

Every 90 seconds, for 9 minutes (6 sets): Halting Snatch Deadlift + Snatch (perform a snatch pull to mid-thigh and pause two seconds at mid-thigh, then lower the bar to the ground, pause for 1 second, then snatch)

 

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch *Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

 

  1. Every minute, on the minute, for 4 minutes (4 sets): Snatch x 1 rep @ 90% of 1-RM Snatcof 1-RM Snatch

 

WOD

For time: (cap @ 15):

100 DB hang squat clean thrusters, 35/20

EMOM 5 burpees

 

 

 

CF LIGHT

Warm up:

Line Drills:

High knees

Butt kicks

Spidermen

Side lunge

X2

 

With light DB

2 rounds:

5 HPC

5 FS

5 STO

5 thruster

5 back squat

 

WOD:

For time: (cap @ 15):

100 DB hang squat clean thrusters, 35/20

EMOM 5 burpees

 

@ minute 20

3 rounds for time:

8 alternating DB snatch

12 HSPU/HRPU

18 box jumps, 24/20

24 cal row

 

 

 

Wednesday, 11.28.18

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

 

Then,

Barbell warm up

 

Clean:

Every 90 seconds, for 9 minutes (6 sets): Clean

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean

*Sets 4-6 = 1 rep @ 75%

 

Wod:

AMRAP 10

10 power cleans, 185/125

10 CTB

 

 

 

Thursday, 11.29.18

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 @ 77.5% of 1-RM

 

Wod

EMOM 21

Minute 1: 5 push ups + 10 sit ups + 15 air squats

Minute 2: 15 KBs, 70/53

Minute 3: 12/10 calorie row

*Cut reps as needed

 

 

CF LITE

Warm up:

Coach led

 

EMOM 21

Minute 1: 5 push ups + 10 sit ups + 15 air squats

Minute 2: 15 KBs, 50/35

Minute 3: 12/10 calorie row

*Cut reps as needed

 

Wod

3 rounds for time:

10 alternating DB snatches, 50/35

20 BJO, 24/20

20 wallballs, 20/14

 

 

 

Friday, 11.30.18

Warm up:

3 rounds

10 single leg DB deadlift (per side)

10 alternating lunge with a twist

10 jump squats

:30 singles

 

Front Squat & Split Jerk

Every two minutes, for 16 minutes (8 sets): 2 Front Squats + Split Jerk (pause at receiving position of split jerk for 1-2 seconds before recovering)

 

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk

*Sets 3-4 – 75-80%

*Sets 5-6 – 80-85%

*Sets 7-8 – 85-90%

 

Wod:

3 rounds (cap @ 15):

3 hang power snatch, 155/105

6 HSPU

9 box jumps, 30/24

12 alternating DB snatch, 70/50

15 cal row

 

 

Saturday, 12.1.18

CF GROUP

With a partner…

6 rounds of

Minute 1: ME wallballs

Minute 2: ME power clean, 135/95

Minute 3: ME Box jumps, 24/20

Minute 4: ME Push Press, 135/95

Minute 5: ME TTB

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

 

Leave a Reply

Your email address will not be published. Required fields are marked *