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
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
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
strength:
3×10 front squat
WOD:
5 rounds:
15 kettlebell swings (70#/53#)
15 medicine ball cleans (30#/20#)
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
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#)
strength:
5×5 back squat
WOD:
3 rounds:
50 air squats
7 muscle-ups
10 hang power cleans (135#/95#)
olympic lifting:
8×1
hang power snatch
WOD:
AMRAP for 15 minutes:
10 burpees
20 thrusters (75#/55#)
30 deadlifts (75#/55#)
midline strength:
6×10 GHD sit-ups
WOD:
5 rounds:
every 3 minutes:
250m row
15 calorie bike
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
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