11/30 hang squat clean, back squats, front squats

A. Hang Squat Clean 5, 5, 5 ; rest 2 min
**115,125,135(3reps)

B. Speed Back Squats @ 63% 1 RM
5 reps every 45 sec x 12 sets; (rest 90 sec btw 6,7)
63%-103
@105
C. Front Squat @ 22x1
5, 5, 5, 5, 5 ; rest 2 min
**105,115,125,130(2reps),125
+
5 Rounds
400m row
15 Push ups
**11:45

11/26 back squats

A. 1.25 Back Squats
12, 10, 8, 12, 10, 8; rest 2 min
** 95,100,105,100,105,110

B. Weighted Step ups w/ bar on back
8 each leg x 3; rest 2 min
**75,75,85
+
4 Rope climbs
40 Wall Balls #14
3 Rope Climbs
30 Wall Balls
2 Rope climbs
20 Wall Balls
1 Rope climb
10 Wall Balls
** 11:36

11/21

AM
Wod 1
21,15,9
Deadlift
400 m run
** 7:08

Wod 2
3 rounds
25 double unders
20 sit ups
15 push ups
** 4:12


20

11/20

AM
Death by clean and jerk
8+7

3 rounds
15 wall balls
15 box jumps
15 pull ups
4:46

PM
90 sec max double unders (100)
Then immediately
Row 1k
100 double unders
Row 500
** 11:07

11/19 back squats

AM
Back squat
10,1,20,1,30,1
135,150,125,160,105,165

7 mins of burpees
105

PM
5 Rounds
Run 400m
6 Deadlifts #185
12 Toes to Bar
18 Wall Balls #14
**** 20:28

11/12 bench

A. Bench Press @ 20x1

10,8,6,10,8,6 rest 2 min
*85,90,100,90,100,105

B1. 5 Strict HSPU on Even Min for 15 min

(kip if your failing)

B2. 5 Ring Dips On Odd Min for 15 Min

+

AMRAP in 15 Min

15 Kb Swings #53

15 Burpees
** 8 rounds + 13 KB

11/12 back squats

A. Back Squat

10 Reps x 4; rest 2 Min
**115,125,130,135

B1. Bulgarian Split Lunges w/ bar on back
10 reps each leg x 4; rest 10 sec

B2. Ring Rows (feet on box) @ 2020

10 x 4; rest 2 min

+

7 Rounds:

10 Goblet Squats #35

10 CTB Pull ups (5 if your slowing down)

***leigh 7:25
Shay 7:57 (reg pull for 2 rounds)
Heidi 8:37 (reg pull)
Rhiannan 8:56 (3 short rounds)

11/10 cleans

Power Clean Technique (hopefully, depending on our schedules)

A. Power Clean Off blocks (above knee)

3 Reps EMOM for 15 Min @ 65% 1 RM Power Clean
*** 95(1 min), 105(4 mins), 110(5mins) 115(mins)

+

For Time:

Run 800m

30 Squat Cleans #115/95/75 (go heavy but not too long)

Run 800m
14:53

11/9 snatch

Then: Class WOD

A. Snatch

3, 3, 3, 1, 1, 1; rest 2 min
*95,95,100(fail1), 100(fail1), 105,110(fail)

+

EMOM for 20 Min

Odd: 5 OH Squats @ 80lbs

Even: 10 Toes to bar

11/8 PJ SP

A. Push Jerk

5, 5, 5, 5, 5, 5; rest 2 min
**115,120,125,130,3@135

B. Strict Press @ 50x1

5-6 x 4; rest 2 min
@65

+

“Unworthy”

Class WOD
14:43

11/6 bench

Tuesday 11/6

A. Bench Press @ 20x1

8, 6, 4, 8, 6, 4; rest 2 min
**85,95,100,90,100,105


B1. 5 Bar Dips x 5; rest 10 sec

B2. 5 Strict HSPU (must get 5 or kip them) x5; rest 2 min

+

For time:

Row 250m

25 SDHP #55

50 Double Unders

Row 500m

25 SDHP

50 Double Unders

Row 250m

25 SDHP

50 Double Unders
*** 10:46

11/5 back squats

A1.10 Back Squat
115,115,115,115
x 4; rest 10 sec

A2. 6 ring pull ups
rest 2 min

+

21-18-15-12-9-6
Front Squat #75/55

Burpees
10:46

11/1 squat snatch/squat cleans

A. Squat Snatch Clusters @90%
1.1.1.1.1. x2; rest 15 sec / 3 min btw sets
95,100(4) (not a full squat)

B. Squat Clean Clusters @90%
1.1.1.1.1 x2; rest 15 sec / 3 min btw sets
**130,135(3)
+
3 Rounds
30 Cal Airdyne
15 Kb swings #53
15 Burpees

11:22