Monday - 11/27/17

Strength: Hatch Squat
Back Squat : 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%
Front Squat : 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 80%

WOD:  For time:
30 Power Clean + Squat Clean + Jerks, 125/85 lbs

Tuesday - 11/28/17

Strength: Bench Press
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

WOD: 5 rounds for time of:
21 Burpees
Run, 400 m
15 Pull-ups
Row, 200 m
9 Box Jumps

Wednesday - 11/29/17

Strength: 5 x 1:  Snatch Balance + Overhead Squat

WOD: Complete as many rounds as possible in 12 mins of:
32 Double Unders
16 Kettlebell Snatches 53/35 lbs
16 Kettlebell Overhead Squats, 53/35 lbs

Thursday - 11/30/17
 

Skill: Every 2 mins for 10 mins do:
1 Rope Climb
15 V-Ups

WOD: 5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs

Friday - 12/01/17 

Strength:
Back Squat : 4 @ 75%, 4 @ 80%, 4 @ 80%, 4 @ 80%
Front Squat : 4 @ 60%, 4 @ 65%, 4 @ 70%, 4 @ 70%

WOD: 
Complete as many rounds as possible in 3 mins of:
Bike, 15/10 cals
9 Toes-to-bars
Rest 1 min
Complete as many rounds as possible in 3 mins of:
6 Sandbag Ground To Shoulders
12 Lateral Burpee Over Sandbags
Rest 1 min
Complete as many rounds as possible in 3 mins of:
3 Handstand Push-ups
12 Ball Slams, 30/20 lbs
Rest 1 min
Complete as many rounds as possible in 3 mins of:
6 Dumbbell Push Press, 50/35 lbs
12 Dumbbell Lunges, 50/35 lbs

Saturday - 12/02/17

Deck of Cards - Parnter Style
Diamonds - Partner Md ball Sit Up, 20/14 lbs
Hearts - Partner deadlift, 155/115 lbs
Clubs - Wall Ball (Partner), 20/14 lbs
Spades - Partner Push-up/Plank
Joker - Run, 800 m
Aces - 15 Reps
Face Cards: 11 Reps
 

Sunday - 12/03/17

11AM-1PM Open Gym