WORKOUT
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
11/22/2022
PRE-WORKOUT LIFT
EMOM x 8 min:
3 push jerks
(SCORE IS WEIGHT)
WORKOUT
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (65/95 lb)
25 burpees
(SCORE IS TIME)
11/21/2022
“GRACE”
For time:
30 clean and jerks (95/135 lb)
or
“ISABEL”
For time:
30 snatches (95/135 lb)
11/18/2022
PRE-WORKOUT LIFT
4 sets on 20 min running clock…
5 push presses
– Build to a heavy set of 5-reps.
(Score is LOAD)
WORKOUT:
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row
10 push-ups
(Score is rounds + reps)
11/17/2022
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)
