Thursday, November 29, 2018

It’s Thursday, the day we do more Oxidative, Aerobic, type workouts. Monday, Wednesday & Friday is Phosphagen, Strength, focus and Tuesday & Thursday is the longer “grinding” workouts.
 
The MetCon has a buy-in then in the time remaining you see how many rounds you can do of the final push-pull-hinge style movements. The buy-in is a speed event, pick a weight that you can do the first 2 or 3 rounds of OHS unbroken. Scale for HS Push-up will be feet/knees inclined on a box…
 
Warm-up:
WOD – 1 rd
Backwards Half Barbara
 
 
MetCon:
22 min. AMRAP
RX
5 rd. Buy-in
  • 30 DU
  • 10 OH Squat 95/63
then max rds. in
the time remaining
  • 4 HS Push-up
  • 7 C2B Pull-up
  • 12 Air Squat

Fitness/Recovery
  • 75 SU
  • 10 Front Squat 65/53

then max rds. in the time remaining

  • 4 Push-up
  • 7 B-O Barbell Row 65/53
  • 12 Air Squat

Wednesday, November 28, 2018

Today is about strength, Back Squat strength. Spend quality time here and don’t rush thru. Each of the warm-up lifts is an opportunity to prepare yourself for a great session. 3 sets of 3 lifts, increase your weight in each movement each set. Ramp-up is the real skill. You only have so many lifts each day before you run “out”. Quality time here ramping up properly is the key, but don’t jump up in weight too fast either…
 
MetCon today is about 10 min…
 
Warm-up:
  • 3×6 Good Morning Squat
  • 3×5 KB Pause Squat
  • 3×5 Box Squat
  • Ramp-up
 
 
Skill/Strength:
Back Squat
5×2 @ 95%
 
 
MetCon:
for time
RX
  • Bike cal. 20/15
  • 30 Box Jump 20/16
  • 20 K2E
  • 10 Power Snatch 115/78

Fitness/Recovery
  • 30 Box Step-up 20/16
  • 20 Leg Lift
  • 10 Deadlift 115/78
  • Bike cal. 20/15

Saturday, November 24, 2018

Teams of 2
Lot of outside work in this one
Each athlete completes reps as listed
For time

  • 300 m. Sled Pull 180/135 – scale weight as needed
  • 40/30 Tire Jump – scale is 50 step-up 24/20
  • 50/35 cal. Row – no scale
  • 50 G2OH alt. Arm KB 53/35 – scale weight as needed
  • 20/12 Tire Flip – scale 1/2 bw Deadlift
  • 30/20 cal. Bike – no scale
  • 100/80 Sledge Hammer Blows – scale is half reps
  • 800 m. Run/Walk – no scale
  • 150 SU Backwards – scale forward
  • 30 Double Pump Wall Ball 8/6 – scale is regular Wall Ball

Friday, November 23, 2018

“Torch that Turkey” Post Thanksgiving WOD
Teams of 2
Equal work
For time and cal.

  • 6 alternating 1 min. row/ride for calories
  • 30 Air Squat
  • 30 Sit-up
  • 20 Push-up
  • 20 alternating arm Russian KB Swing 35/25
  • 10 Burpee
  • 10 G2OH 135/93
  • 1 min. each Plank
  • 10 G2OH 135/93
  • 20 Burpee
  • 30 alternating arm Russian KB Swing 35/25
  • 40 Push-up
  • 50 Sit-up
  • 60 Air Squat
  • 6 alternating 1 min. Row/ride for calories

Scaled version – same rep scheme on bottom as the top