Sunday, November 27 – Saturday, December 3

Posted on November 27, 2016 by Anna Follman
Sunday, November 27 – Saturday, December 3

Sunday, November 27 – No Class

 

Monday, November 28

Strength: Strict Press

  • Establish a 1 Rep Max (compare to 8/9/16)

WOD: 15 Minute AMRAP

  • 100M Row
  • 10 Knees to Elbow
  • 30 Double Unders
  • 2 Rope Climb
  • 1-50 ft. sled push (25/45)

 

Tuesday, November 29

Strength: Back Squat

  • 3×10

WOD: 10 Rounds for Total Reps (Burpees & Thrusters)

  • 30 sec. of Burpees
  • 30 sec. of Rest
  • 30 sec. of Thruster (33/45)
  • 30 sec. of Rest

Olympic Lifting – 6:30PM

  • Tall Jerks – 3×3 (view here)
  • Split Jerk w/ 2 sec. pause in Dip – 5×2
  • Clean DL + Clean from above Hip + Clean from above Knee – 5 sets at 65-70%
  • Clean Start + Clean Pull – 3 sets

Accessory Work

  • Back Squat – 1×8 at 65%; 1×6 at 75%; 1×4 at 85%; 1×4 at 90%
  • Font Squat – 1×5 at 70%, 1×4 at 80%; 1×3 at 85%; 1×3 at 90%
  • V-Ups 3×10

 

Wednesday, November 30

Strength: 10 Minute MOMO

  • 2 Hang Squat Snatch at 75-80% of 1 Rep Max

WOD: For Time

0:00 – 6:00 minutes

  • 300M Row
  • 12 Power Snatch (63/95)
  • 20 Lateral Bar Jumps

6:00 – 12:00 minutes

  • 300M Row
  • 12 Power Snatch (63/95)
  • 20 Lateral Bar Jumps

12:00 – 18:00 minutes

  • 300M Row
  • 12 Power Snatch (63/95)
  • 20 Lateral Bar Jumps

*The goal is to complete each round AS FAST as possible. You rest for the remainder of the time frame until 6:00 minutes and 12:00 minutes passes on the clock.

 

Thursday, December 1

Strength: 8 Minute EMOM

Minute 1:

  • 2×15 sec. Front Support Ring Hold

Minute 2:

  • 50 ft. Farmer Carry (35/55)
  • 10 KB Push-Up

WOD: 21-15-9 for Time

  • Power Clean (93/135)
  • Handstand Push-Up

Olympic Lifting – 6:30PM

  • Snatch Grip Push Press (behind neck) – 3×3
  • Snatch DL + Snatch from above Hip + Snatch from above Knee – 5 sets at 65-70%
  • Snatch Start + Snatch Pull – 3 sets

Accessory Work

  • Back Squat – 1×6 at 65%; 1×6 at 75%; 1×6 at 80%; 1×6 at 80%
  • Font Squat – 1×5 at 60%, 1×5 at 65%; 1×5 at 70%; 1×5 at 70%
  • Russian KB Swings – 3×10 at 55lbs/70lbs

 

Friday, December 2

Strength: Deadlift

  • 5×4

WOD: For Time

“Josh” (compare to 7/1/15)

  • 21 Overhead Squat (63/95)
  • 42 Pull-Ups
  • 15 Overhead Squats (63/95)
  • 30 Pull-Ups
  • 9 Overhead Squats (63/95)
  • 18 Pull-Ups

*17 minute time cap

 

Saturday, December 3

WOD: Chipper For Time

  • 60 calorie Row
  • 50 Box Jumps (20″/24″)
  • 60 Sit-Ups
  • 50 Wall Balls (14/20)
  • 60 Double Unders
  • 50 KB Swings (35/55)
  • 60 Back Extensions
  • 50 KB Sumo Deadlift High Pull (35/55)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice