WOD

November 29th Class Program

A) Snatch

5 Sets of

3 Snatches from Floor

2 Snatches from above the knee

1 Snatch from High Hang

 

B1) Dual KB Front Rack Wall Sit

4×6-8 @ 41×1

rest 1-2min

B2) Bench Press

4×6-8 @ 41×1

rest 1-2min

 

C) 10 Rounds @ 85-90%/ Tough but Sustainable Effort

10 Wallballs @ 20/14lbs to 10/9ft Target

10/8 Cal Assault Bike

Rest 1min

November 28th Class Program

A) Deadlift

Build to a Challenging Set of 6

 

B1) Forward Sled Drag

4x100ft of constant movement!

w/ Weight in the goblet position

B2)  Ring Row

4×8-12 @ Challenging Angle

B3) Side Plank

4x30s/arm

rest 2-3min

 

C) 5 Rounds for Time

11 Cal Row

9 Deadlifts @ 135/95lbs

7 Hang Power Cleans @ 135/95lbs

5 Burpee Box Jumps @ 24/20 inches

 

November 27th Class Program

A) 45-60min @75%/Moderate Effort

20 Cal Row

18 Alt Steps ups

16 Cal Assult Bike

14 No Push-up Burpees

12 Cal Ski Erg

100ft Farmers Carry @ Moderate Weight

Nov 26th Class Program

A) 5 Sets @ High Effort
Every 2min Complete:
2 Rope Climbs
10-15 Toes to Bar

+

B1) Strict Supinated Pull-up
5×3-5 w/ Added Weight
rest 1-2min
B2) Strict Dip
5×3-5 w/ Added Weight
rest 1-2min

+

C) 20min EMOM
1st: 8-12 HSPU (12-15 DB Push Press)
2nd: 8-12 Cal Assault Bike
3rd: 12-15 Box Jumps w/ Step Down @ 24/20
4th: 6-10 Kipping Pull-ups (Strict or Banded as alternative)
5th: 6-10 Cal Ski Erg

**remember men need to demonstrate 12 strict pull-ups in a row before performing kipping pull-ups
women need to demonstrate 8 strict pull-ups in a row before performing kipping pull-ups

Nov 25th Class Program

A) Front Squat
Build to a Challenging Set of 4 @ 41X1

+

B1) Floor Press
4×10-12 @ 22X1
Rest 1-2min
B2) Bent Over Barbell Row
4×8-12 @ 31X1
rest 1-2min
B3) Front Leaning Rest on Rings
4×45-60s
rest 1-2min

+

12min AMRAP
2-4-6-8-10-12-14…etc
DB Snatches @ 50/35lbs
DB Goblet Squat @ 50/35lbs
30-30-30-30-30-30…etc
Double Unders (30s Singles)

November 21 Class Program

A) Deadlift

Build to a challenging set 8

 

B1) Barbell Hip Thrust on Floor

4×6 @2118

rest 1min

B2) Tall Kneeling Palloff Press

4×10-12/side @ 2222

rest 1-2min

 

C) 15min AMRAP

25ft Dual DB Front Rack Walking Lunges @50/35lbs per hand

8 DB Power Cleans

25ft Dual DB Front Rack Walking Lunges @50/35lbs per hand

12 Cal Row

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