Nov 30, 2020
Strength
Back Squat @ 12X1
- Build to a heavy set of 3
- Drop 15% and do 2 more sets of 3
Notes
Today’s strength is back squats. Every rep will be performed with a :01 descent and :02 pause in the bottom. You will build up to a heavy set of 3. Once you find your heavy weight, take 15% off the bar and do two more sets of 3.
Conditioning
6 Rounds for time:
- 7-10 Calories
- 10 Front Rack Lunge Steps
- 50 Double Unders
15:00 time cap
Notes
Today’s conditioning is 6 rounds of calories, lunges, and double unders. Your score is the total time to complete 6 rounds or the number of rounds and reps completed under the 15-minute time cap.
The calories should take no more than :45 each round. Adjust the number accordingly.
The lunges may be done with dumbbells, kettlebells, or a barbell. Choose a weight that allows you to complete every round of lunges unbroken.
The double unders should take no longer than :40 to complete each round. Adjust the number or switch to single unders.
Nov 29, 2020
Strength
Every minute on the minute for 10:00:
- 2 Power Snatch from below the knee
Notes
Today’s strength is power snatches from below the knee. You will perform 2 reps at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or stay at the same weight across all rounds.
You must begin each set by performing a snatch deadlift then lowering down to below the knee. As you drive back up for the power snatch, ensure the knees get back out of the way to allow the bar to travel straight up.
Conditioning
Complete as many rounds as possible in 15:00:
- 10 Dumbbell Alternating Hang Snatch
- 10 Toes to Bar
- 20 Single Arm Shoulder to Overhead (10/arm)
Notes
Today’s conditioning is 15-minutes of hang snatches, toes to bar, and shoulder to overhead. Your score is the number of rounds and reps completed in the 15-minutes.
The hang snatch and shoulder to overhead should be done with the same dumbbell. Choose a weight that allows you to complete the hang snatch unbroken and the shoulder to overhead as sets of 10.
The toes to bar should be completed in about 2 sets every round throughout the workout. You may substitute knee raises or sit ups.
Nov 27, 2020
Updated Thanksgiving Schedule:
- Saturday, November 28
- 0900 Park WOD at Washington Park
Don’t forget to RSVP for class!
Conditioning
In a team of 3, alternating stations once every completes their prescribed work, complete as many rounds as possible in 30:00:
- Station 1 – 10 Thrusters
- Station 2 – 10 DB Box Step Overs
- Station 3 – 200m Run
Notes
Today’s conditioning is to be completed in a team of 3. Each athlete will start on a different station and begin working at the same time. Once every athlete has finished their prescribed work, everyone will rotate. Continue this pattern for 30-minutes.
The run will probably be the longest station. It should take about 1-minute to complete each round. Adjust the distance accordingly.
The thrusters should remain unbroken throughout the workout. This will be the shortest station, so if you do not remain unbroken, you won’t get a much needed rest. Adjust the weight accordingly.
The step overs should be done with a weight that allows you to complete the 10 reps without putting the dumbbells down. Adjust the weight and box height accordingly.
Nov 26, 2020
Updated Thanksgiving Schedule:
- Friday November 27
- 1000 Park WOD at Washington Park
- Saturday, November 28
- 0900 Park WOD at Washington Park
Don’t forget to RSVP for class!
Conditioning
Every minute on the minute for 30:00:
- Minute 1: 12-15 Calories
- Minute 2: 12 Toes to Bar
- Minute 3: 5 Power Cleans
Notes
Today’s conditioning is 30-minutes of calories, toes to bar, and power cleans. You will rotate to a new station at the top of every minute.
The calories should be completed at a sustainable pace that still allows you time to transition to the next station. Adjust the number accordingly. If you do not have a machine, sub a 100-200m run.
The toes to bar should be done in 1-2 sets. Substitute knee raises or sit ups if needed.
The power cleans should be done at a challenging weight. If you are using a barbell, singles at a pace of one rep every :05 would be appropriate. If you do not have a heavy weight available, add reps.
Nov 25, 2020
Updated Thanksgiving Schedule:
- Wednesday, November 25
- 0600 Park WOD at Washington Park
- 0900 Park WOD at Washington Park
- 1715 Park WOD at Washington Park
- Thursday, November 26
- 1000 Park WOD at Washington Park
- Friday November 27
- 1000 Park WOD at Washington Park
- Saturday, November 28
- 0900 Park WOD at Washington Park
Don’t forget to RSVP for class!
Conditioning
Work in a team of 3.
From 0:00 – 15:00, with one person working at a time, complete as any rounds as possible:
- 100 Jump Lunges
- 100 Burpees
- 100 Jump Squats
*One person must alway be performing a 200m run.
From 15:00 – 30:00, with one person working at a time, complete as any rounds as possible:
- 100 Push Ups
- 100 Bench Jump Overs
- 100m Forward Crawl
*One person must alway be performing a 200m run.
Notes
Today’s conditioning is to be done in a team of 3. Your team members will take turns running 200m at all times during the work intervals. The other 2 athletes will take turns working through the 100 reps of everything. During the first 15-minutes, you will rotate through jump lunges, burpees, and jump squats. At the 15:00 mark, you will immediately switch to rotating through push ups, bench jump overs, and crawling.
The two athletes working on the 100s may switch whenever they choose. Keep a running count so you do not lose track of where you are at.
