November 18 - 22

Monday

Warm-up
3 Rounds
6 R/L single KB lateral box step up
20 second hollow hold
100’ R/L single KB farmers carry

Strength
5 sets on the 2:00
3 power clean
3 front squat
3 push jerk
Set 1: 60% 1RM C&J
Set 2: 65% 1RM C&J
Set 3: 70% 1RM C&J
Set 4-5: build to heavy

WOD “Randy Savage” AMRAP 12
3 rounds Macho Man* (135/95)
15 T2B
*1 round Macho Man: 3 power clean + 3 front squats + 3 push jerks

Tuesday

Strict Gymnastics (A)

Not for time:
30 wall walks
Strict Gymnastics (B)
4 sets for quality:
10 horizonal ring rows
10-20 second ring support hold

WOD “Sea Horse” 3 rounds
1,600 Meter Bike Erg
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)

Wednesday 

Warm Up
3 each side:
7 single arm DB bench press
7 single arm DB bent over row
Strength
5 sets of 1
Pausing OH Squat

*10 second pause at the bottom
Set 1: 50% 1RM OHS
Set 2: 55% 1RM OHS
Set 3: 60% 1RM OHS
Set 4-5: build to heavy

WOD “Double Jointed”
15 OH Squats (95/65)
39 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Thursday 

Warm Up

Upper Body
1. Puppy Dog Pose: 1 min
2. Shoulder to Floor: 1 min
3. Wrist Stretches: 1 min
Lower Body
1. Couch Stretch: 2 min each side
2. Pigeon Pose: 2 min each side
3. Butterfly: 90 seconds
4. Pike: 1 min
5. Straddle: 1 min
6. Kneeling Split: 1 min

WOD 4 rounds
500 Meter Row
25 AbMat Sit-ups
Into…
4 Rounds:
25/20 Calorie Assault Bike
15 Burpees

Friday

Warm Up
3 Sets for Quality
10 Cossack Squats
10 Waiters Squats

Strength
EMOM x9
1 Tempo Front Squat
Tempo: 52X1
Set 1-3: 60%
Set 4-6: 64%
Sets 7-9: 68%

WOD “Singled Out” 3 rounds
1 Min Wallballs (20/14)
1 Min Alt DB Snatch (50/35)
1 Min Box Jumps (24/20)
1 Min Single Arm DB C&J (50/35)
1 Min Cal Row
1 Min Rest