Wednesday, November 26 Strength Class

Wednesday, November 26 Strength Class
Max Effort Lower Body

Accessories:
2 rounds of:
5 glute ham raise
20 sit ups
10 PVC OHS facing the wall

Strength:
Back Squat
Set 1: 5@50% of 1RM
Set 2: 5@70%
Set 3: 3 @85%
4 x 1 @ 90% or higher

Elevated Deadlift
Set 1: 5@50% of 1RM
Set 2: 5@70%
Set 3: 3 @80%
4 x 1 @ 90% or higher

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Wednesday, November 26

Wednesday, November 26
 
WarmUp:
800m Run
Banded sprints x 3
10 C2B
15 PVC OHS squats
20 jumping lunges
 
Strength:  Snatch – week #4
 
WOD:  5 RFT
12 sit-ups
15 lateral jumps over bar
9 hang snatch (95/65)
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Tuesday, November 25

Tuesday, November 25
 
WarmUp:
10 min AMRAP:
 Suicide Run
6 box jumps
5 dual KB squat cleans
4 HSPU
3 burpee pull ups
 
Strength: OHS – week #4
 
WOD:
50 deadlifts (95/65)
40 hang cleans
30 front squats
20 push jerks
10 thrusters
EMOM = 2 burpees
 
Use one bar for entire WOD
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Monday, November 24

Monday, November 24
 
Warm Up:
 10 shuttle run + burpee
2 rounds:
10 OHS KB squats (5 R/ 5 L)
30-sec cumulative  L sit
10 2-for-1 wall balls
 5 Team Tire flips on the Monster tire
 
Strength: Clean and Jerk – week #4
 
WOD: For Time
400m MB Run
Fran (95/65)
400m MB Run
 
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Sunday, November 23

Sunday, November 23.
 
Warm up:
Run/Row/Jump
C1 or C2
 
Strength: Push Jerk
5X3 increasing
 
WOD: 21-15-9
KB Swings 50/35
Box Jumps 24/20
DU’s
Push Ups
 
Strength Class. Sunday, November 23.
 
Warm up:
Row 250m
10 Pull ups
10 KB Swings
10 banded PVC OHS
 
Snatch Balance
4×3 increasing
 
Hang Snatch + OHS
3×3 increasing
2×1 
 
Deficit Deadlifts
10-8-6-4-2
Increasing 

 

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