Monday, 11/14/16:

conditioning:

3×20/16 calorie bike

1:00 rest

WOD:

3 rounds:

10 power cleans (155#/105#)
20 push-ups

rest 2 minutes

2 rounds:

400m run
10 muscle-ups

rest 2 minutes:

1000m row
50 GHD sit-ups

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Friday, 11/11/16:

strength:

5×5 strict press

WOD:

AMRAP for 22 minutes:

22 power snatches (75#/55#)
22 box jumps (24″/20″)
22 push press (75#/55#)
22 calorie row
22 sit-ups

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Thursday, 11/10/16:

strength:

3×10 front squat

WOD:

5 rounds:

15 kettlebell swings (70#/53#)
15 medicine ball cleans (30#/20#)

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Wednesday, 11/9/16:

stamina:

tabata strict pull-ups

WOD:

EMOM for 21:

minute 1: 20/16 calorie row
minute 2: 14/10 calorie bike
minute 3: 8 burpees

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Tuesday, 11/8/16:

conditioning:

4 rounds:

every 3 minutes:

400m run

WOD:

AMRAP for 4:

“Diane”

21-15-9

deadlifts (225#/155#)
hspu
rest 4:00

AMRAP for 4:

“Grace”

30 clean and jerks (135#/95#)

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Monday, 11/7/16:

strength:

5×5 back squat

WOD:

3 rounds:

50 air squats
7 muscle-ups
10 hang power cleans (135#/95#)

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Friday, 11/4/16:

olympic lifting:

8×1

hang power snatch

WOD:

AMRAP for 15 minutes:

10 burpees
20 thrusters (75#/55#)
30 deadlifts (75#/55#)

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Thursday, 11/3/16:

midline strength:

6×10 GHD sit-ups

WOD:
5 rounds:
every 3 minutes:
250m row
15 calorie bike

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Wednesday, 11/2/16:

strength:

EMOM for 8 minutes:

6 touch and go power cleans

WOD:

6 rounds:

20 wall balls (20#/14#)
200m run
10 hand release push-ups

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Tuesday, 11/1/16:

conditioning:

3×100 double-unders

1:00 rest

WOD:

AMRAP for 4 minutes:
25 calorie row
25 burpees
25 toes to bar
rest 4 minutes

AMRAP for 4 minutes:
20 calorie row
20 burpees
20 toes to bar
rest 4 minutes

AMRAP for 4 minutes:
15 calorie row
15 burpees
15 toes to bar

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