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Warmup
2-3 min on bike
Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump
In your own space:
2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups
barbell warm up
2rds
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
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Strength / Skill
1 DL + 1 HPC
build until max power clean
then, continue to build to max DL
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WOD
5RFT
5 Deadlift at 70%
5 defecit hspu 7""
rest 2 min
5RFT
5 Hang Power Clean at 70%
25 DU
Tuesday 11/15/2022
Warmup
bike or row 2 minutes
2 rounds of
10 press ups
10 alt lunges
30 sec pigeon pose each leg
30 sec Samson stretch each leg
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
5 strict press
5 push press
5 push jerk
5 split jerk
Strength / Skill
split jerk
take 15 minutes to work to a heavy single for this complex
WOD
For time:
30 box jump overs
15 RKBS 53/35
**rest 1 minute**
40 wall balls 20/14
20 toes to bar
**rest 1 minute**
50 DU (100 singles)
25 burpees
**rest 1 minute**
20 cal bike
Monday 11/14/2022
Warmup
2-3 min on bike
Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump
In your own space:
2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups
10 pvc passthroughs
5/5 pvc around the worlds
5 snatch balances
5 OHS
Skill Work
3 set:
1 Snatch balance + 1 Overhead squat
2"",4"",6"" past knees
*technique over weight
8 EMOM
min 1-4 - 1 Power Snatch + Hang Squat Snatch
min 5-8 - 1 Power Clean + 1 Hang Squat Clean
WOD
4 rds
4 Snatch*
250/200m
2 min transition
4 rds
4 Squat Clean*
250/200m
* approx 70% of 1rm - scale up or down as needed
* add your weight and total time to the scoreboard
cash out
4 min 8rds
slam ball - 20/10 tabada
Friday 11/12/2022
Warm up
empty barbell
5 pause at shin
5 pause at hang
5 muscle clean
5 front squat
5 strict press"
Skill
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press
WOD
"3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute
3 rds
4 front squat
8/6 bike
rest 1 minute
3 s2oh
8/6 ski erg
rest 1 minute
10 clusters