Monday, 11/21/16:
strength:
8×3 back squat
WOD:
AMRAP for 15:
15 calorie row
15 power cleans (135#/95#)
15 calorie row
15 toes to bar
Friday, 11/18/16:
olympic lifting:
10×2 hang power snatch
WOD:
3 rounds:
20 ring rows
30 push-ups
40 squats
Thursday, 11/17/16:
conditioning:
3x500m row
rest 2:00
WOD:
5 rounds:
AMRAP for 1 minute: bike for calories
AMRAP for 1 minute: shoulder to overhead (95#/65#)
AMRAP for 1 minute: ambit sit-ups
rest 1 minute
Wednesday, 11/16/16:
strength:
3×5 deadlifts
WOD:
30 pull-ups
30 overhead squats (95#/65#)
20 chest-to-bar pull-ups
20 overhead squats
10 strict pull-ups
10 overhead squats
Tuesday, 11/15/16:
strength:
4×3 back squats
WOD:
0:00-5:00:
AMRAP of burpee box jump overs (24″/20″)
5:00-9:00:
AMRAP of 10m shuttle sprints
9:00-12:00:
AMRAP of wall balls (20#/14#)
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
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
Thursday, 11/10/16:
strength:
3×10 front squat
WOD:
5 rounds:
15 kettlebell swings (70#/53#)
15 medicine ball cleans (30#/20#)
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
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#)