11/9/2015

A) Strength: Feel out weights for each exercise that are challenging but not max efforts.

  • Snatch – 5 x 3 (70-80%)
  • Snatch pull – 4 x 4
  • Pause back squat – 4 x 3 (3 sec pause)

B) 10 RFT:

  • 5 Deadlift 155/115
  • 10 Wall Ball Shots 20/14

11/7/2015

A) Row 2000m: not for time

B) 12 Minute EMOM:

  • 10 Med ballCleans (20/14)
  • 8 Russian KBS (70/55)

11/6/2015

A) Snatch Pull + Hang: 7x 2+1

B) Alternating Tabata 12 rounds total:

  • side plank
  • plank
  • other side plank

C) For time:

  • 50 burpee pull ups

11/5/2015

A) Deadlift 

  • Regular deadlift 5,5,5
  • Clean deadlift 2×5 at 50% final DL set
  • Snatch deadlift 2×5 at 50% final DL set

B) 5 RFT:

  • 15 yard sled push (45/25)
  • 15 yard broad jump, 15 yard Bear crawl 

11/4/2015

A) Clean pull,  Hang Clean and Jerk: 6x 2+1

*Super set 5 weighted hip extensions with empty bar (do a set of hip extensions after the complex )

B) Mobility:

  • Band pull aparts, palm up: 3x 10
  • Squat facing wall: 3×3 pause at bottom for as long as possible

C) Partner WOD for time:

  • Ping-pong 30 bear complexes at 115/ 85 (15 each)

*Solo: 15 bear complexes

11/3/2015

A) Strict pull ups 3 x AMRAP rest as needed between sets THEN Kipping pull ups 1 set till failure

B) For time:

  • 1000m row, 
  • 20 sit ups,
  • 750m row
  • 30 sit ups
  • 500m row
  • 40 sit ups
  • rest 2 min
  • sprint 250m row

11/2/2015

A) Tempo:

  • Overhead Squats 4×3 at 55X3 <80% 1RM OHS
  • Front Squats 3×3 at 33×2 <80% 1RM FS

B) 10 down to 0 by 2 (10,8,6, etc.)

  • Ring dips
  • Alternating pistols