Tuesday 12/4/18

Strength: 14 min alternating EMOM
A) 3 Power Snatches (increase weight slightly from last week’s HPS)
B) 2-3 Wall walks (focus on quality)
WOD: AMRAP 16 min (score is total reps, not rounds)
30 DL (Rx – 275/195, Scaled – 225/155 or as needed)
60 Cal Row
90 TTB
120 Double unders
150 WBS
Accessory: Superset – 3 Rounds
A1) Single leg RDL – one KB or dumbbell in opposite hand – 10 reps / side, controlled!
A2) Handstand hold – accumulate 35-50 sec

Monday 12/3/18

Strength: 3 – Position Bench Press

Wide Grip. Standard Grip. Narrow Grip.
3-4 sets of 5.5.5 (30 sec between grips, 2-3 min between sets)
*Minimum one warm up set at each grip, then start at approx 60-65% and adjust each set by feel
WOD: “Fran Maker”, 10 min cap
9, 6, 3
Manmakers (Rx – 45/30)
Bar Muscle Up
Accessory: Superset, 3 Rounds ea
A1) Dip Hold – 30+ sec, add weight or increase time from last week by 5-10%
A2) Max reps straight bar curl – add 5-10 lb to empty bar used last week, aim for same reps
B1) Hollow body hold – 50 sec or add approx 10% from last week
B2) Wide row to external rotation – 12 reps (slow)

Friday 11/30/18

Strength: DB Push Jerk
4 x 8 AHAP
minimum 2 warm up sets
WOD: Granite Games Qualifier 15.4 – AMRAP in 13 min
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
Max Ring MU in remaining time
Accessory: Superset – 3 rounds ea
A1) Max effort chin up hold at 90 deg
A2) Shoulder mobility reach x 3 side (dynamic)
B1) Birddog x 10
B2) Wrist extension stretch in quadrupe

Thursday 11/29/18

Strength: 4 Rounds
12 lunges + 3 back squats
*On last set perform AMRAP back squats (experienced athletes only)
WOD: Tabata
A) Bike
B) Suitcase hold
C) Plate hops
D) Hollow rocks
Accessory: Superset
A1) Spanish squats x 10 as slow as possible on eccentric
A2) Kneeling quad stretch
B1) Banded flute bridge x 30
B2) Figure 4 stretch 30 sec / side

Wednesday 11/28/18

WOD (performed first): 25 min Partner AMRAP (one partner completes all movements below while the other parter rests, then switch)
Row 250m
2 burpee rope climbs
Row 250 m
switch
Strength: DB Row
3 x 12 AHAP
Minimum 2 warm up sets to establish weight
Accessory: Superset
A1) DB bent over reverse fly x 12
A2) pec stretch – 30 sec / side
B1) Support position on rings – accumulate 30 sec
B2) Downward dog lat stretch – 30 sec / side

Tuesday 11/27/18

Strength: 12 min Alternating EMOM
A) 3 Hang Power Snatches (goal = no missed reps)
B) 20 DU’s (adjust # as needed with goal of no more than 30 sec work)
WOD: For time, 25 min soft cap
100 KB snatches (total reps, Rx – 44/26)
Run 1 mile
50 KB snatches (total reps)
Run 800 m
Accessory: 3 Rounds
Tempo Staggered stance RDL 6 reps @ (4:1:X:1)
Hand stand hold – free standing or wall facing – accumulate 30-45 sec

Monday 11/25/18

Strength: 3 Position Bench Press

3 wide, 3 standard, 3 narrow
warm ups sets at 50% & 60%, then 4 working sets starting at 65-70% and adjusting as needed based on weakest lift
WOD: Death by Fran (20 min cap)
Minute 1: 1 Thruster (95/65) + 1 pull up
Minute 2: 2 Thrusters + 2 Pull ups
Min 3: 3 Thrusters + 3 Pull ups
Continue until unable to complete within 60 second block
Accessory: Superset 3 Rounds ea
A1) 30 sec in dip hold
A2) Max reps straight bar curl
B1) 45 sec in hollow body
B2) 15 band face pulls

Friday 11/23/18

Gym Closed – Rest Day!

Thursday 11/22/18

Happy Thanksgiving!!

8 A.M. ONLY

Strength: None
WOD: Partner “Whitten” or “Whitten”
5 Rounds for time
22 KB swings (Rx 70/53*, Scaled 53/35 or as needed)
22 Box Jumps (24/20*)
Run 400m
22 Burpees
22 WBS (20/14*)
For partner version, all reps will be team total with one partner working at a time, however 400m runs will be performed together.

Wednesday 11/21/18

Strength: Complex of 1 Power Clean + 2 hang cleans
Minimum of 2 warm up sets starting at 50%, then 6 working sets starting at 70-75% and increasing if able.
WOD: 3-5 Rounds, NFT
Partner resisted lateral shuffle (with band)
50 foot seated sled pull / return for next athlete
2 heavy turkish get ups ea side – 5 burpee penalty for bad Turkey puns
5-10 Strict chin ups – add weight if able to do > 10 UB
Accessory: 3 x 30 sec ea
KB Arm bar (light)
Hamstring stretch at rig