Programming November 29th to Dec 5th

RE-TEST 
(from Sept. 14th)

Weightlifting

Build to a challenging weight for this complex:

1 Power Clean +
3 Push Press 

Then: 

Every 90 sec x 6 Sets 
1 Squat Clean + 1 Hang Squat Clean + 2 Jerk 

WOD
(AMRAP 6:00)

Ascending Ladder
2-4-6-8-10-12... Thrusters 
* 6 Burpees Over Bar
btw each set 
 

WOD
(12 Rounds for Time,
CAP 20:00)

12 Wall Balls (14/20)
8 Deadlifts (125/155)
4 Hand Stand Push Ups 


Core Work
(X3 Sets )

Strength
(X4 Sets)

12- 10 - 8 - 6 - 4
Back Squat (Building)
Rest 90 - 120 sec btw 

Then:

Skills 
(X4 Sets)
 
10 Ring Dips / Rings Turnover / Muscle Ups 
10 Abs Roll Out 

Finisher 
(X4 Sets)

1:00 On/ 1:00 Off
1 Arm Devil Press 

RX = 35/50#

 

Monday

Tuesday

Wednesday

Thursday

Friday

RE-TEST 
(from Sept. 16th) 

WOD

1- 2K Row for Time  

Rest 5:00

2- 5 Sets of 45 sec Max Chin Ups 
Rest 1:00 between  


Barbell Finisher
(X3 Set, goal is to go unbroken each set)

20 RDL 
20 Back Squats 
15 Bent Over Row 
15 Bicep Curls

Rest as needed
between sets  

 

Work/Gymnastics 
(For Max Cals )

1-  AMRAP 10:00
Bike for Cals
* Every 2:00 Perform: 
12 Burpees to plate 

2- AMRAP 10:00 
Row for Cals 
* Every 2:00 Perform
10 Toes to Bar

3- AMRAP 10:00 
30 Double Unders 
20 Goblet Lunges
10 - 1 Arm Push Press (35/50#) 

Rest 3:00 btw
each AMRAPs
 

 

SATURDAY

Weightlifting 9:00AM - Snatch AND/OR Clean & Jerk

Conditioning 10:15AM