Monday 2014.11.24
Strength
Fitness: Deadlift, 5×2 Linear Progression
Performance: Deadlfit 2×3 @85%, 1×3+ @85%
Conditioning
3 Rounds:
- 10 Front Rack Lunges (155/105)
- 12 Burpees over Bar
- 14 Toes to Bar
Saturday 2014.11.22
Teams of 2, as many rounds as possible in 25 minutes, OPWAAT:
- 20 Wall-ball (20/14)
- 20 KB Swings (53/35)
- 20 Sit-ups
- 20 Split Jumps
- 20 Pull-ups
- 20 Ring Dips
- 20 Air Squats
Notes: 1)At the 10 & 15 minute marks both teammates run 300m. 2) The partner that begins the 20 reps must complete all 20 reps, alternate exercises.
Friday 2014.11.21
Strength
Fitness:
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Performance:
Option 1) Utilizing 94% of load from Monday, Front/Back Squat, 6 x 3-6
Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.
Option 2) Same as above, but four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should consider this option.
Conditioning
5 rounds for time:
- 5 Dead Lifts (135/95)
- 5 Hang Power Cleans (135/95)
- 5 Push Jerks (135/95)
Friday 2014.11.19
Strength
1A) Fitness: Bench Press 3×5 Linear Progression, you may do a fourth set if time allows.
Performance: Bench Press 3×3@ 80%, 1×3+ @80%
1B) 4xMax Effort Strict or Weighted Pull Ups (scale to achieve 5-10 reps per set)
Conditioning
15 minutes, as many rounds as possible:
- 60m Farmers Walk (70/53)
- 10 Handstand Push Ups
- 30 Double Unders
Tuesday 2014.11.18
Thanksgiving hours: Thursday (Thanksgiving day), Hero WOD at 0900; Friday, open gym/makeup 1000-1200; Regular weekend schedule (*NO Olympic Weightlifting*)
Strength
Work to a heavy triple touch-and-go power snatch.
Conditioning
12 minutes, as many rounds as possible of the ascending ladder:
- 4 Ground to Overhead (95/65)
- 4 Box Jumps (30/24)
- 4 Toes to Bar
- 8 Ground to Overhead
- 8 Box Jumps
- 8 Toes to Bar
- 12 Ground to Overhead
- 12 Box Jumps
- 12 Toes to Bar…