WODs

Tuesday Nov 5, 2019

STRENGTH

Power Clean (20 Minutes)

5-5-5-5-5

*All TOUCH AND GO reps here.  This shouldn’t be maximal, just something heavy for the day for 5 touch and go sets of 5.  You may do all 5 sets at the same weight, but if you can increase the weight without missing please do so.  Rest about a minute after each set.

 

WOD

20 Minute AMRAP:

500m Bike Erg

2 Bar MUs

4 CTB Pull Ups

6 Pull Ups

Rest 1 Minute

*Scale this to 12 pull ups of varying intensity going to harder to easier.  First 2 should be tough pulls, the next 4 should be easier, and the last 6 should be the easiest.  Another example would be 3 Strict Pull Ups, 5 Kipping Pull Ups, 7 Inverted Rows. Expect to get 6-7 rounds in.

Wednesday Nov 6, 2019

GYMNASTICS CONDITIONING

Tabata (:20 ON/ :10 OFF x 8 Rounds) 4 Minutes

Alternate Between:

  1. Plank Hold (Top of Push Up)
  2. Hollow body hold

*Work on BREATHING in these two positions.  You should be able to breathe while being tight in your core and “Hollow”.  This is a very good skill to have for workouts and bodyweight strength in general. This is 4 minutes long.

WOD

With a Partner, for Time:

3 Rounds:

20 Wall Ball (20/14#)

20 Ab Mat Sit Ups 

80/60 Calorie Row

50 burpees

80/60 Calorie Row

3 Rounds:

20 Wall Ball (20/14#)

20 Ab Mat Sit Ups

*Allow 30 Minutes for this workout!  With a partner complete for time! You will do wall balls while your partner does sit ups for the 3 rounds each, then do the 80/50/80 as a team, then finish the last 3 rounds as you did the first 3 rounds!

Thursday Nov 7, 2019

OPTIONAL STRENGTH

Push Press + Push Jerk (20 Minutes)

1-1-1-1-1

*Work up in weight each set to a heavy single of this complex.  Make small jumps to get a good amount of sets in. Work on not arching your back to get the weight up!  Lighten the weight if you can’t hold a good position.

OPTIONAL WOD

20 Minute Alternating Minute EMOM:

ODD: Max Reps DUs

EVEN: 20 Push Ups

*QUALITY OVER QUANTITY today for the push ups.  Pick a number you can hit in two good sets on the push ups.

Friday Nov 8, 2019

Crossfit Games Open 20.5

Saturday Nov 9, 2019

3 Rounds for Time, With a Partner:

60/40 Calories on any Machine

40 Hang Power Cleans (155/105#)

20 Burpee Muscle Ups

Time Cap = 35 Minutes

*Break up the work as you wish so one person is working and the other is resting.  Pick a weight on the hang power cleans where you can alternate in sets of 5-10 reps!  

Scaling Options:

Burpee Muscle Up Burpee Pull Up

Monday Oct 28, 2019

TESTING

1 Mile Time Trial

*We are retesting our MOVEMENT OF THE MONTH from August!  Run hard! You should feel much better about your running after all of the work we put in this month.

STRENGTH

Max Reps Dumbbell Bench Press x 3 Sets

Max Reps Weighted Strict Pull Ups x 3 Sets

*With your remaining time, work on this bench/ pull up work.  Each set should be for max reps. On the bench press, pick something you can get 10+ reps on the first set.  On the pull ups, you can do these weighted, bodyweight, or with a band. Superset these two movements.

Tuesday Oct 29, 2019

“Barbara”

5 Rounds, Each round for time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 3 Minutes

*40 Minute Time Cap!  This will be the new MOVEMENT OF THE MONTH! We will work each of these components throughout the month, refining movement patterns of even the simplest of movements and build capacity with the bodyweight movements.