PARTNER WORKOUT- 20.2:
AMRAP 25:
4 DB thrusters (35/50 lb)
6 toes-to-bars
24 double-unders
– Use two DBs.
-Partners alternate full rounds
*option for individual
11/16/2022
WORKOUT
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
(Score is LOAD)
POST-WORKOUT SKILL WORK
3 sets:
On a 2:00 clock:
15/20 cal. bike
Max distance DB farmer carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
11/15/2022
PRE-WORKOUT LIFT
EMOM 10:
2 hang power cleans
*Athletes should start with a light weight and build to a heavy 2 reps.*
(SCORE IS WEIGHT)
WORKOUT- “DT”
5 rounds for time:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
11/14/2022
WORKOUT
2 rounds for time:
800-m run
50 jumping lunges
(Score is time)
11/11/2022
WORKOUT/ PARTNER WORKOUT:
Hero WOD: “CHAD”
For time-
1,000 weighted box step-ups (35/45 lb) (20 in)
(Score is time)
*OPTION TO RETEST 1RM FRONT SQUAT, SNATCH OR CLEAN & JERK*
11/10/2022
PARTNER WORKOUT:
For time:
70/100 calorie row
200-m sandbag/odd object carry
70/100 calorie row
30 KB Turkish get-ups (35/53 lb)
70/100 calorie row
100 synchro air squats
(Score is time)
11/09/2022
WORKOUT
Benchmark- “DIANE”
For time:
21-15-9:
Deadlifts (155/225 lb)
Handstand push-ups
(Score is time)
POST-WORKOUT STRENGTH
Build to a heavy 5-rep deadlift
(Score is weight)
11/08/2022
PRE-WORKOUT SKILL WORK
Every 1:30 x 6 sets:
6 DB thrusters
(Score is weight)
WORKOUT
AMRAP 12:
400-m run
8 DB squats (35/50 lb)
30 double-unders
(Score is rounds + reps)
11/07/2022
WORKOUT
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
(Score is weight)
POST-WORKOUT LIFT
On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.
11/04/2022
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
Week 9 of 9
WORKOUT
EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)
-Rest with Time Remaining-
(Score is Weight)
