11-12-13

W/U – 800m Run
2 Rounds
10 Thrusters w/ Bar (35)
10 Strict T2B
5 Skin the Cat (did passovers)

Strength – OHS
3-3-3-3-3-3-3
Between each set do 10 DB Press (work up to as heavy as possible)
35-35-35-55-65-85 all x3
95x1
new 1RM max

WOD – 15 RFT
10 Wall Balls 20/14
10 Sit Ups
13:00

Did team WOD after, combo of
jump rope
box jumps (24)
burpees
pullups (10)
HSPU (box)
rope climbs (3)
T2B

"Choose one of the day's endurance workouts. If you're feeling good and energized, you can do both workouts."

EMOM 40:

Min 1-2: 24 Cal Ski
Min 3: 1 Round Cindy
Min 4: 10/10 Bicep Curl (DB)
Min 5: 15 V-Up

Cindy: 5 pull up, 10 push up, 15 air squat

Push & Pull

A) Strict Press

A1: Build up to days heavy 2RM
A2: 2x10 @75-80% from 2RM

rest 2-3min between sets

B) Strict Pull Up

B1: Build up to days heavy 3RM
B2: 2x Max reps @bodyweight

rest 2-3min between sets

Metcon

10rds For Time:

• 10 T2B
• 5 STOH @55kg (barbell from ground)

Accessories

A) 3-4x:

• 10-15 Lu Raise (2x plate) rest 45s
• 10-15 Ring Push Up rest 90s

B) 3-4x:

• 1 Long set of Banded Pull Up (vihree kumppari) rest 45s
• 10-15 KB Front Raise rest 90s

Emom6

1: sit-ups
2: 0:20 hollow hold
3: 0:45 reverse plank

A) Functional Strength

EMOM 16:

1) 1 Round Of DB Complex
2) 15/12 Cal Erg
3) 10 DB Box Step Overs
4) 5/5 Renegade Row + 5-10 Push Up

*DB Complex: 8 DL, 6 Hang power Clean, 4 Shoulder to Overhead (w/2x DB)

B) Accessories

4 Rounds For Quality:

• 10/10 KB Side Bend
• 45-60s Chinese Plank
• 20-30 Russian Twist
• 45-60s Spanish Squat Hold

11-11-13
W/U - 5 Min Jump Rope
(Work on DU)
2 Rounds
10 wall balls 30/20
5 max height jumps
10 pull ups strict

Skill - Cleans

WOD - "Hammer"
5 power cleans 135/95 (did 85)
10 Front Squats
5 Jerks
20 Pull ups
90 sec rest between rounds

pihoihoih

Warm-up
1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) SkiErg
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Overhead squats
5 Hang power snatches
+
2 Rounds @ empty barbell
30 Speed rope steps
5 Power snatches
5 Overhead squats
+
Build to workout weight for power snatches and overhead squats
* Practice a few short sets of DUs, wall balls and bar-facing burpees between sets.
+
@ workout weight
25 Double-unders
5 Power snatches
10 (cal) SkiErg
5 Overhead squats
10 (cal) Air bike
10 Wall balls
5 Burpee box jump overs

W/U - 500m Row
3 rounds
5 Strict Pill Ups
10 Press behind the rear
15 Squat

Skill - Back Squat
5x45 (65)
5x45 (65)
3x65 (90)
2x75 (105)
5x85 (120) x 3 rds

Then

Rope climbs

WOD - "Brehm"
For time
10 Rope Climbs
20 Back Sqait w/ 50% of 1 50%
30 HSPU
40 Calorie Row