Monday 11/30/15

Strength - Wendler Power Clean
Power Clean 1x5 at 75% 1RM
Power Clean 1x3 at 85% 1RM
Power Clean 1x1+ at 95% 1RM

WOD - Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Snatch, 155/115 lbs

Tuesday 12/01/15

Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique

WOD - 7 rounds for time of:
1 Rope Climb
10 Wall Balls 20/15#
20 Hand to hand KB swings 53/35#
30 Double Unders

Wednesday 12/02/15

Strength
Bench Press 1x5 at 40% 1RM
Bench Press 1x5 at 50% 1RM
Bench Press 1x5 at 60% 1RM

Deadlift 1x5 at 40% 1RM
Deadlift 1x5 at 50% 1RM
Deadlift 1x5 at 60% 1RM

WOD For time:
10 Deadlifts, 275/185 lbs
10 Burpee Pull-ups
8 Deadlifts, 275/185 lbs
8 Burpee Pull-ups
6 Deadlifts, 275/185 lbs
6 Burpee Pull-ups
4 Deadlifts, 275/185 lbs
4 Burpee Pull-ups
2 Deadlifts, 275/185 lbs
2 Burpee Pull-ups

Thursday 12/03/15

Handstand Hold Skill Work
Handstand Hold
Work to get to free standing

Benchmark: Grace
WOD For time: 30 Clean & Jerks, 135/95 lbs

Friday 12/04/15

Tabata - AbMat Sit-ups : 8 x 20 secs / 10 secs
Tabata - Push Press : 8 x 20 secs / 10 secs 75/55#
Tabata - Lateral Jumps Over Bar : 8 x 20 secs / 10 secs
Tabata - Front Squat: 8 x 20 secs / 10 secs 75/55#
Tabata - Double Unders : 8 x 20 secs / 10 secs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
 

Saturday 12/05/15

Team/Partner WOD

Sunday 12/06/15

Open Gym



 

 

 

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