November 2015

16/11
strength: back squat 4×8
2:30min rest/70%
(accumuluate 35 chinups in rest)
wod: 20sec work/40sec rest
1) alternating db snatch
2) burpees
x 8 rounds

15/11
skill: work on a weakness
on the minute for 18minutes or make up day (strength work)

wod: teams of 2
amrap 4min double unders
amrap 8min c2b Cindy
amrap 4min wallballs

14/11
wod: amrap 15min
5 hspu
5/5 pistols
5 power cleans  70/50kg
5 pushpress
midline: sled pull/flr/kb front rack hold/tuck sit

13/11
strength: deadlift 3×10
2min rest/65%
(accumulate 30 hanging straight leg raises in rest)
wod: 13min for quality
5 bar rollouts
8 pullups
10 v-ups

12/11
skill: on the minute for 15minutes
1) 5 hang power snatches (pause in catch)
2) 10 weighted stepups
3) 8 ring rows/ring pullups
wod: 3min time window/1min rest x 4sets
400m run
rest of time max ub plank

11/11

strength: press 3×10
2min rest/65%
(superset with 3×12 kb row)

wod:
50 air squats
25 double kb pushpress
50 situps
25 double kb squats
50 pushups
25 double kb thruster
10/11

skill: on the minute for 15minutes
1) 30sec nose 2 wall hs hold
2) 30sec double unders/triple unders
3) 30sec superman hold

wod: amrap 12
120m 1arm farmers carry (60/60)
10 overhead squats 40/40/30kg
8 burpee high jumps

9/11

strength: back squat 3×10
2min rest/65%
(accumulate 30 chinups in rest)

wod: amrap 3min/2min rest x3
10 kb swings
8 burpees
10 kb swings
8 boxjumps

8/11

skill: work on a weakness on the minute for 18minutes

or make up day (strength work)

wod: teams of 2
800m run
60 wallballs
40 hang power cleans 70/50kg
20 bar facing burpees
10 muscle ups

7/11

wod: amrap12min
3 snatches 60/40kg
6 clean & jerk
9 c2b pullups
54 double unders
midline: 30sec on/30sec off x10
front leaning rest

6/11

strength: deadlift 3×12
2min rest/60%
(accumulate 30 hang straight leg raises in rest)

wod: on the minute for 18minutes
1) max reps wallballs in 35sec
2) max reps pullups in 35sec


5/11
skill: on the minute for 15minutes
1) 5 ohs (3sec hold)
2) 30sec passive hang
3) 10/10 banded external rotation
wod: 15min for quality
2 wallclimbs
4/4 pistols
6 high boxjumps

4/11
strength: strict press
3 sets
1) 12 strict press @60%
2) 12/12 1-arm kb row
wod: amrap 5min/3min rest x 2rounds
150m run
amrap 15 thruster 30/20kg + 12 russian kb swings

3/11
skill: on the minute for 15minutes
1) 5 hang power cleans (pause in catch/light)
2) 10 tempo pushups 2sec down-2sec up
3) 12 band pullaparts
wod:
3rounds
20 double kb/db pushpress
15 t2b
60 double unders

2/11
strength: back squat 3×12 @60%
wod:
75 air squats
50 strict pullups
25 pushups
50 air squats
35 strict pullups
20 pushups
25 air squats
15 strict pullups
5 pushups