11/4

10 Minutes to practice DU/TU

Technique: EMOM for 10 Minutes:

3 Perfect Squat Cleans (60-70%, perfect)

Strength 1: Alternating EMOM for 10 Minutes

Odd: 5 OHS

Even: 7 Strict Pull-ups or 3 MU

* Goal is to go heavier on the OHS than last week, but only if your technique is sound

WOD: Heavy 'Grace'

30 Clean & Jerks 175#/115#

11/2

Weakness: 10 Minutes working on your weakest gymnastics movement

Strong'ness': 10 minutes working on something you are good at

Alternating EMOM for 10 minutes

Odd: 7 Back Squats (65-80%, you choose percentage)

Even: 1 Rope Climb

WOD: For Time

100 DU

50 HSPU

40 sit-ups

30 Shoulder-to-Overhead 135#/95#

100 foot walking lunge 135#/95#

11/1

Gymnastics: 3 x Max Effort Isometric Pull-up hold

rest 90 seconds between attempts

*chin must be above bar, focus on squeezing shoulder blades bit biceps

Strength: Alternating EMOM for 10 Minutes

Odd: 5 Push Press (70,75,80,80,85)

Even: 2 Squat Snatches

* Goal on the squat snatches is for weight to be heavy but maintain solid technique. Gradually add weight until you feel your technique start to slip

**May use 2 bars

9-7-5

Squat Snatch 135#/95# (Mod: 115#/75#)

T2B

KB Swing 70#/53#

10/31

Gymnastics: 3 Rounds

A. 10 second 1 arm hang (each arm)

B. 10 Dips

Strength: EMOM for 8 Minutes

3 Clean Pulls (95%+; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

http://www.youtube.com/watch?v=aV8RK4QwuDk 

WOD:

3 x 400 M Sprints (1:1 rest/work)

rest 10 Minutes 

EMOM for 8 Minutes: 14 burpees

rest 5 Minutes

6 Min AMRAP (with a partner)

Max C2B pull-ups (one rest the other works)

10/30

1. Active Recovery: spend 30 mintues swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Reseaching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

10/29

Gymnastics: 3 Min AMRAP DU

Technique: EMOM for 8 Minutes

5 Power Snatches (unbroken)

Strength 1: Deadlift 4 x 5 

*Take 2-4 warm-up sets to get to starting weight. Start first set with a moderately heavy weight; goal is to be 5-10# heavier on your final set than last week

Strength 2: 5 Pendlay Rows @ 75% (3 second pause at top)

WOD: 5 Rounds 

5 Tire Flips

100 M Sprint

*complete with a partner, one does a round while the other rests then switch; each completes 5 rounds. If you dont have a partner, 1:1 work/rest

10/28

Gymnastics: 3 Rounds

A. 3 Strict MU or 6 Strict C2B

B. 60 second Plank Hold

Strength 1: Alternating EMOM for 10 Minutes

Odd: 5 OHS

Even: 3 Max Distance broad jumps (do not worry about recording)

*Goal is find a heavy 5 rep OHS for the EMOM but it will not be a true 5 RM. Emphasis is technique, once technique starts to go do not add weight

Strength 2: 5 sets of 5 touch-and-go clean & jerks, rest as needed between sets (unbroken, you choose the weight)

WOD: For Time

2 Rounds: 

400 m run

21 KB Swings 53#/35#

12 Pull-ups

30 Wallballs 20#/14#

then, immediately:

15 clean & jerks 155#/100#