WEDNESDSY 11/20/19

HAPPY 40th BIRTHDAY JAMES MY HUSBAND & BEST FRIEND❤️COACH TO MANY! KEEP INSPIRING🔥 MAY ALL YOUR WISHED COME TRUE ✨ HAVE A BLESSED DAY.

Warm up

3 Rounds

30 Seconds Each:

PVC Pass Throughs

Single Unders

PVC Overhead Squats

Single Unders

3 Rounds

30 Seconds Each:

Glute Bridges

Superman Static Hold

Banded Good Mornings

Primer

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

Pausing Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a Heavy

Warmup Set

5 Overhead Squats

15 Double Unders

10 Deadlifts

15 Double Unders

WOD

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

STIMULUS

GENERAL

• Going lighter and longer in this 16-minute AMRAP

• Looking for to choose weights and variations that allows you to complete 3-4+ rounds today

OVERHEAD SQUATS

• We’ll use the overhead squat to determine the one barbell weight for the workout

• Choose a weight here that you can complete the 15 reps in 1-2 sets during the workout

• The barbell will come from the ground, not the rack

DEADLIFTS

• The deadlift is intended to be very light today

• Unless there is a big difference in weights between the overhead squat and deadlifts, let’s try to use one barbell today

TUESDAY NOV 19, 2019

Early Tuesday Post

Warm up

Half Tabata

1. Run or Row

2. Inchworms

3. Box Step-ups

4. Box Shoulder Taps

5. Hollow Rocks

*3 Rounds: 20 Seconds On / 10 Seconds Off

Half class start on A and half B

Strict Gymnastics (A)

Not For Time:

30 Wall Walks

Strict Gymnastics (B)

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Support Hold

WOD

3 Rounds:

800 Meter Row

400 Meter Run

20 Burpee Box Jump Overs (24/20)

A Notes

• In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall

• You’ll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold

• Walk as high as you can and get the body as straight as possible

• With these being not for time, take your time between reps to ensure quality of movements

MOVEMENT FOCUS

• The way down on the wall walk can be a little tricky

• To avoid sliding down, think about pushing the feet into the wall as you walk the hands away

• This maintains pressure and connection to the wall and helps with a more controlled descent

B NOTES

• Working back and forth between two ring movements in the second half of strict gymnastics

• For the horizontal ring rows, choose a difficulty that is challenging, but one that allows you to complete the 10 rows unbroken

• On the ring rows, walking the feet further forward or elevating them will make the pull more challenging

• Following the last ring row, immediately transition to a ring dip lockout for 10-20 seconds

• Rest as following after the ring support hold

SUBSTITUTIONS

Ring Support Hold

• Reduce Time

• Use Band as Needed

• Push-up Plank Hold (30-45 seconds)

Monday 11-18-19

Warm up

1 ROUND

500 Meter Row

40 Seconds Side Plank (20s Each Side)

30 Seconds Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

Then

2 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry (change at 100′)

• Front rack w KB don’t use moment to step up. fire the hamstring and squeeze the glutes.

MOVEMENT PREP

Take 3-5 Sets to Build to Opening 60%

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

• The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken if possible

• Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

• The first three sets are completed at percentages of your 1RM Clean and Jerk

• Climb in weights for the final two, building to a heavy complex for the day

WOD (there will be a 25 min cap placed on this workout)

5 Rounds:

3 Rounds of “Macho Man” (175/125)

5 Toes to Bar

5 Chest to Bar Pull-ups

5 Bar Muscle-ups

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

• One round of “Macho Man” is 3 Power Cleans + 3 Front Squats + 3 Push Jerks

• You must complete all 3 rounds on the bar (27 reps) before moving on to the gymnastics movements

Saturday 11-16-19

60 Seconds

Easy Row

Active Divebombers Click Here

Slow Air Squats

40 Seconds

Moderate Row

Kettlebell Suitcase Deadlifts (20s Each Side) Click Here

Kettlebell Waiter Squats (20s Each Side) Click Here

20 Seconds

Faster Row

Kettlebell Deadlifts

Kettlebell Goblet Squats

*Performed With Lighter Kettlebell Weight

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

Friday 11/14/19

FRIDAY

Warm up 1 Round thru

30 Seconds

Single unders

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Double under (attempts)

Spiderman

Alternating Bird Dogs

Active Samson + Air Squat

Double Under (attempt)

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

1x

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

AMRAP 12:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)

• Aim is to move through all stations steadily, with somewhere between 2-3 breaks per movement (but not excessively more).

• On the barbell, a load that we can hang power clean for 20+ reps unbroken if we tried.

Thursday 11-14-19

Thursday

WARM UP 2x

200 m run

25 ft each

Leg swings l /r

Side shuffle l/r

High knees

Butt kickers

Carioca l/r

2x

30 seconds side plank L

30 seconds side plank R

30 seconds Inchworm

30 seconds Cossack squats

30 seconds sit ups

30 seconds of Superman

30 seconds of Dynamic Split Squat Jumps

30 seconds scrap retraction from bar

Rest 60 seconds

WOD

For time:

400 Meter Run

40 Walking Lunges

20 Toes to Bar

400 Meter Run

30 Walking Lunges

15 Toes to Bar

400 Meter Run

20 Walking Lunges

10 Toes to Bar

WEDNESDAY 11/13/19

Wednesday

Warm up

1 Minute each

Easy Row

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds each

Moderate Row

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds each

Faster Row

Glute Bridge Walkouts

Slow Air Squats

WOD

3 Rounds For Time:

30/24 Calorie Row

20 Single DB Box Step-Ups (24″/20″)

10 Squat Cleans (135/95)

Dumbbell: 50/35

• Focus is on weights today, specifically on getting below parallel with the barbell.

• Light dumbbell on the box step-ups, where we are confident all three sets will be unbroken.

• Moderate weight on the barbell, where we are confident when fresh, we could complete 12+ unbroken.