November 25 - 29

Monday

Warmup
2 rounds
30 sec each
spiderman + reach
single under
samson stretch
russian KBS

2 Rounds
20 Cal ski
15 PVC pass-through
10 Russ. baby-maker

BB warmup
5 good morning
5 back squat
5 elbow rotation
5 stirct press
5 Romanian deadlift
5 front squat

Back Squat
build to heavy set of 5

then 

3 rounds
14 front rack step back lunge
21 glute bridge
3 min rest

WOD: "Taco Bell" 9 min AMRAP
35 double-under
25 Air squats
15 KBS (50/35)

Tuesday

2 rounds
30 sec superman hold
250 m row
20 abmat situps
15 air squats
10 pushups
5 strict pullup

Strict Gymnastics
0:00 - 5:00
handstand floater practice

5:00 - 10:00
3 strict C2B pullup
3 deadstop strict HSPU

10:00 - 15:00
5 strict T2B 
10 pausing hip ext.

15:00 - 20:00

3 inchworms

3 pausing ring rows

Power Clean Complex

5 rounds, on the 2:00

1 "3-pause" power clean (2 sec just below knee + 2 sec jumping pos. + 2 sec catch pos.)

1 power clean

WOD: "snack bar"
3 rounds
400 m run 
10 power clean @ 155/105
500/400 m row
10 push jerk 

Wednesday
4 rounds 
5 walkouts
10 cal bike
15 PVC / BB overhead squat

BB Warmup
5 good morning
5 back squat
5 elbow rotation
5 stirct press
5 Romanian deadlift
5 front squat

Bench Press
build to heavy set of 5

Power snatch complex

5 rounds, on the 2:00

1 "3-pause" power snatch (2 sec just below knee + 2 sec jumping pos. + 2 sec catch pos.)

1 power snatch

WOD: AMRAP 3

9/6 cal bike

12 Power Snatch @ 95/65

3 min rest

AMRAP 3

9/6 cal bike

8 power snatch @ 115/85

3 min 

AMRAP 3 

9/6 cal bike

4 power snatch @ 135/95

Thursday

Thanksgiving

Friday
3 rounds
1 min bike
1 min good morning

3 rounds
10 slow wall squats
10 ring row
10 OH circles

BB Warmup
5 good morning
5 back squat
5 elbow rotation
5 stirct press
5 Romanian deadlift
5 front squat

Tempo front squat
9 rounds on the 1:00
1 tempo front squat (5 sec down 2 sec pause @ bottom, explode out of bottom)

Tempo deadlift
7 rounds
5 sec up
5 sec down

WOD: For time
1 k bike, 15 C2B pullup, 2 deadlift @ 315
1 k bike, 15 C2B pullup, 4 deadlift @ 315
1 k bike, 15 C2B pullup, 6 deadlift @ 315
1 k bike, 15 C2B pullup, 8 deadlift @ 315
1 k bike, 15 C2B pullup, 10 deadlift @ 315