Monday November 18
3 Power cleans EMOTMx7
“Honey Badger”
AMRAP 10 Minutes
15 Bar Facing Burpees
25 Power Cleans 115/75lbs
15 Bar Facing Burpees
25 Power Cleans 145/95lbs
15 Bar Facing Burpees
25 Power Cleans 165/115lbs
The EMOTM is to work on cycling effectively. I made the weights of the wod a bit lighter, because I don’t want you doing singles unitl the very end, if at all. Scale the weight so you can bring it on the burpees!
Tuesday November 19
3x
L-sit on rings 15 sec
rest 15 sec
Hollow rock15 sec
rest 15 sec
DU skills
“Triple double”5rds
6 Strict DB press
25 Double unders
Dball carry 50m
25 Double unders
8 Strict Pullups
25 Double unders
No such thing as enough abs. L-sits and hollow rocks are hard but really help gymnastics as well as keeping all the turkey squeezed in. Pick a weight you can do for 3 sets of 6 without putting it down. After that 2 sets of 3 with a short rest is fine.
Wednesday November 20
3 way back squat wave
6-4-2 70-75-80
6-4-2 75-85-90
6-4-2 80-85-90
“Step Aerobics”
9 min AMRAP
50 DB step ups single DB 24/20 box
Max cal row/Bike in remaining time
This is a step up from the back squat waves we’ve done. This allows a little slower progression to the heavier weights. I’ll make this harder as time goes on, but I want to make sure it works with our timeline. The wod is short so you can SEND IT! Get those step ups done and attack the row/bike.
Thursday November 21
Rope climb skills
“GingerBread Man”
Run 800m
25 KBS 70/3
4 Rope climbs
Run 600m
20 KBS 70/53
3 Rope climbs
Run 400m
15 KBS 70/53
2 Rope climbs
Run 200m
10 KBS 70/53
1 Rope climb
The run is not a recovery. Start off at 80%,and set a goal of going a little faster each round. We’ll dial in the rope climbs at the beginning of class. Today should be hard on the heart and easy on the body.
Friday November 22
“Power bar”
2rds
Row 500m
12 Deadlift 225/155
10 Ring dips
Immediately into
2rds
10 Deadlift 275/185
8 Ring dips
6. Bike
Immediately into
1k Row/1.2 Bike
Another weight change wod. Be quick on the changes. The weights should be medium, then heavyish, but nowhere near failure. Wods like this are how we get better at strength and cardio!!
