Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
WOD
12 min
5 hSpu
10 wb shots
15 wb sit ups
20 Dus
Monday 11/30/2020
Strength / Skill
Snatch
Build to approx 70% and then 7x1
WOD
6 RFT
5 Chest-to-Bar Pull-Ups (Pull-ups/Jumping CTB)
10 Power Snatches 75/55
15 Cal alt Erg/Row/AS Bike
Saturday 11/28/2020
Saturday Partner WOD
2 person partner Chipper - 4 sections
Both athletes chip away at each modality before moving on.
Note: You do not have to split evenly.
100 wall balls. 20/14 14/10
50 hspu or hrpu
10 bear complex 135/95, 115/85, 95/65, 75/45
6 wall walks
400 meter run - yes you split this too!)
100 ball slams. 30/20 20/10
50 pull ups
10 bear complex
6 wall walks
50 calorie bike
100 box jumps 24/20. 20/12
50 burpee
10 bear complex
6 wall walks
500/400m ski erg
100 kettle bell swings 53/35 44/26. 26/18
50 kb goblet squats
10 bear complex
6 wall walks
600/500m row
Friday 11/27/2020
Strength / Skill
Bench Chest
warm up
5x10 at 50-60%
then, 3 x1 heavy
WOD
2 RDS:
In 3 min:
Run 300m then do max pull-ups (record)
Rest 1 minute
In 3 Min:
Row 400/300m then do max DB Presses 50/35 (record)
Rest 1 minute
In 3 min:
Erg 300/250 meters then do Squat Clean 135/95 (record)
Rest 1 minute