November 2015

Monday November 30th

Skill

Double Under Practice

15 Mins

Metcon

4 RFT

36 Calories Rowing
9 Push Jerks 
Continue Reading

Sunday November 29th

Skill

EMOM 10

Turkish get-up x 2 (alternate sides on minute)

 

Strength

Dips

 

Metcon

21-15-9 

Deadlift 
Ball Slams (2x Reps)
Continue Reading

Saturday November 28th

Metcon

AMRAP 12

 

At the top of every minute do 4 Burpees the complete as many Heavy KB Swings in remaining times

(Partners Alt Rds)

 

2 Min Rest

 

AMRAP 12

 

At the top of every minute do 4 Burpees the complete as many Thrusters(75/55) in remaining times

 
(Partners Alt Rds)
 

 

Continue Reading

Friday November 27th

 

Skill/Practice

 

Hang Power Clean/Power Clean/Clean (10 Mins)

 

Review movement standards for all 3 progression.
 

 

Push Jerk/Power Jerk/Split Jerk (10 Mins)

 

Review movement standards for all 3 progression.

 
 
 

Metcon

3 RFT

400m run
20 Clean and Jerks 
 
95/75 For Men
65/45 For Women
 
Please speak witht he coaches about which progression you should be doing for the WOD.
All Reps should be with good form.
 
12 Min Cap
Continue Reading

Thursday November 26th

 

Skill

Technique Review and Practice of Rowing for Cals

 

Metcon

Partner WOD

In 2 Mins Partner A will do

8 Heavy DB Squats
Row for Max Cals in Remaining time
 
Then in 2 Mins Partner B will do
 
8 Heavy DB Squats
Row for Max Cals in Remaining time
 

In 3 Mins Partner A will do

12 Heavy DB Squats
Row for Max Cals in Remaining time
 
Then in 3 Mins Partner B will do
 
12 Heavy DB Squats
Row for Max Cals in Remaining time
 

In 4 Mins Partner A will do

16 Heavy DB Squats
Row for Max Cals in Remaining time
 
Then in 4 Mins Partner B will do
 
16 Heavy DB Squats
Row for Max Cals in Remaining time

In 5 Mins Partner A will do

Run 600m
Max Burpees in remaining time
 
Then in 5 Mins Partner B will do
 
Run 600m
Max Burpees in remaining time

 

Continue Reading

Wednesday November 25th

Metcon

5 RFT

400m run
4 Heavy Power Cleans
Rest 1 Min between Rds
 
Clean Weights are 135 ,115,105 for Men  Clean Weights are 95, 75, 55 for Women
 
 

Core

 

EMOM 10

 
Odd – 10 UB Ball Slams

Even – 10 Plank Ups
Continue Reading

Tuesday November 24th

Skill

Back/Front Squat

1 1/4 Pause Squats

 

Metcon

5 RFT

30 Second L-sit
15 Calories Rowing
15 Bench Press 
Continue Reading

Monday November 23rd

Strength

Spend 15 Mins Working up to a heavy single Push Jerk

Metcon

20 Strict Press 
20 Strict Pull-ups
20 Push Press 
20 Strict Pull-ups
20 Push Jerks
20 Strict Pull-ups
 

Increase Weight for Strict Press to Push Press and from Push Press to Push Jerk

Continue Reading

Sunday November 22nd

Metcon

150 Step-ups on a 12/16/20″ box

Men use 25/26Lbs DB/KB
Women use 15/18Lbs DB/KB
 

Be sure to alternate legs on the up & down

Try to use the muscle of the leg on the box to complete the step-up, not momentum.

 

Mobility

Quads and Calves

Continue Reading

Saturday November 21st

Metcon

Partner WOD

25-20-15-10-5 of the following
Jumping Pull Ups
 
35-30-25-20-15 of the following:
Kettlebell Swings
 
25-20-15-10-5 of the following
Push Ups
Partner One will do25 Jumping Pull Ups, 35 Kettlebell Swings, 25 Push Ups, and then Partner 2 will do 25, 35, 25, and will continue this fashion until they have completed all repetitions
Continue Reading

Pages