Monday November 20, 2017
Strength: Alternating sets of: Back squat 5×3 (65% 1RM) Press 5×4 (65% 1RM) WOD: Nancy 5X Run 400m 15 Overhead squats (95/65)
Friday November 17, 2017
Strength: 6 x 3 overhead squat – add weight each set 6 x 4 ball slams WOD: 4X 8 thruster (95/65) 16 deadlift (95/65) 24 push up
Thursday November 16, 2017
Strength: 20 back squat No rest between the 20 squats Same as Monday if 1RM back squat is <200, Add 5# to Monday if 1RM back squat is >200. WOD: 12 minute EMOM 12 calorie row 3 clean and jerk (use same weight – make it a challenge) 6 strict pull ups
Wednesday November 15, 2017
Strength: 4 x 5 Press – add weight each set 4 x 5 Deadlift – add weight each set WOD: 8 minute AMRAP 16 weighted burpee (45/25) 8 handstand push ups
Tuesday November 14, 2017
Strength: Warm up and then 5 x 4 Snatch from blocks – work up in weight but focus on good form 5 x 5 Partner wall ball chest passes WOD: 3X 400 m run 15 wall ball 2 for 1’s (20/14)