MON. NOV. 27th!
1. Press 3-3-3-3-3
2. Push Press 3-3-3-3-3
*If you know your 1RM’s you can either work up to about 90% over 5 working sets, or maintain around 85% for 5 sets of 3.
*if you’ve never maxed out your Press before, either as a 1 RM or 3 RM, use this as an opportunity to find it today and then build up to a heavy triple over 5 sets.
*you must complete all your strict press before you move on to your push press (no supersetting) and make sure you take up to 2mins rest bw sets!
*theoretically, your Push Press should be 33% higher than your strict pressing ability – just to give you an idea on where to start if you don’t have a max yet!
TUES. NOV. 28th!
FOCUS: Deadlift 5-5-5-5-5
*10 reverse lunges bw sets (unweighted)
*ideally, you want to go up in weight each set with last set NO heavier than 80%!
Weighted Sit Ups (50/35DB)
*20min time cap
Ab Mat Sit Ups
*DU scale = 25-20-15-10-5 DU attempt or double the WOD reps for singles
WED. NOV. 29th!
All work done with wall ball (20/14)
25 MB F. Squat
*stop every 30 sec to perform 5 push up
25 MB Squat Clean
*stop every 30 sec to perform 5 jumping jack
25 Wall Ball
*stop every 30 sec to perform 5 lateral hops over ball
25 MB Sit Up
*stop every 30 sec to perform 6 Russian twist w/ball
15mins to work on ring dip progressions and warm up to front squats!
3 Front Squat (185/125)
ME Ring Dips w/remaining time of min!
*front squats are from the ground – the first squat can NOT be a squat clean!
5 Front Squat (95/65)
ME Push Up w/remaining time of min!
*use whatever progression you normally use for push up
*front squat can be taken from the rack
THU. NOV. 30th!
(a) 10min progression with coach on all movements
(b) 10mins to work to your heavy complex for WOD
For Quality – NOT for time!!
Hang Squat Snatch
*load increases each round
To be clear, this is a Barbell Complex: 1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat. Completing 1-1-1 or a total of 3 reps is considered 1 “rep” of the complex, so in actuality, the round of 8 is a total of 24 reps. Once this is complete, you add weight to the barbell and complete the barbell complex 6 times (6 “reps”), for a total of 18 reps.
FRI. DEC. 1st!
FOCUS: 15mins Gymnastics Prep, lead by coach!
40 Box Jump (24/20)
30 Box Jump
*Run sub = 500m Row, althou the weather doesn’t look bad for Dec 1st! Come prepared to run.
*start your HSPU with STRICT for as long as possible
*Box Jump = 2 foot jump up and STEP down
*18min time cap!
20 Pike Push Up
40 Step Ups
20 Pike Push Up
30 Step Ups
Notes for this workout:
- keep a steady pace on the run that will keep you out of the red zone…until your last 400m when you have nothing left to do but go all out!
- The Pike HSPUs are performed with feet on the ground and a tripod position at the bottom of the press when the athlete’s head touches the ground. You can also do these from a box. Think about breaking up your set right away into smaller sets (5-7).
SAT. DEC. 2nd
FOCUS: 8min EMOM
Even Min – 5-7 Pull Up of your variation/progression
Odd Min – 5-7 T2B or hanging knee raise
*Use this time to warm up for your workout!
Partner 1: 200m double plate carry (45/25)
Partner 2: 1 Pull Up + 1 T2B AMRAP until partner gets back!
Then switch and keep going until 8min is up then…..
Immediately into a 400m double plate carry as a team (may switch whenever necessary with the goal of NOT dropping the plates)
*this means 45# plate in each hand – not total!
*score is time to complete workout. The clock will remain running at the 8min mark!
PARTNER MOD WOD!
Partner 1: 200m single plate carry!
Partner 2: 1 Jumping Pull Up + 1 Hanging Knee Raise AMRAP until partner gets back!
Then switch and keep going until the 8min is up then…..
Immediately into a 400m single plate carry as a team, switching whenever necessary!
CASH OUT (if time available)
Partner Core Work!
Partner 1 – 12 Sit Ups
Partner 2 – Plank Hold
SUN. DEC. 3rd!!
15/10 Cal Row
10 Wall Ball (20/14)
10 Squat Clean (95/65)
10 Slam Balls (30/20)
*may have to substitute DB slams for slam balls
Same movements and reps but 8RFT!