WODS Week of 11/28
Monday: Focus: Front Squat 7 x 3 w/ 2 sec pause (25-30min)
**Start to 60-70% and increase weight each set WOD: 4 Rounds for Time
5 Clusters (Squat clean/thruster) 155/105 (L2-115/85 L1-95/65)
10 Lateral Burpees over the Bar Score: Weight / Time Tuesday: Focus: Split Jerk 7 x 2 @ 75-85% (25min) WOD: Open Workout 15.3 – 14min AMRAP
7 Ring Muscle Up’s (L3-Bar L2-C2B L1-Pullups/Ring Rows)
50 Wall Ball Shots 20/14 (L2/1 – 14/10)
100 Double Un
WODs Week of 11/21
Monday: Focus: Deadlift 7 x 3 @ 75-85% (25-30min)
**Have athletes increase weight from 3 weeks prior WOD: 3 Rounds for Time:
400m Run
20 WallBall 20/14 (L2&L1 – 14/10)
5 Deadlifts 275/195 (L2-225/155 L1-135/95) Score: Weight / Time Tuesday: Focus: Snatch Balance 5 x 3 20-25min)
**Have athletes warm up to 50% of their 1 RM Snatch then 5 working sets increasing weight
**Focus on speed under the bar and active shoulders (Not weight) WOD: Open Worko
WODS Week of 11/14
Monday: Focus: Back Squat 7 x 3 @ 75-85% (30min)
**Have athletes increase weight from 3 weeks prior WOD: 21-15-9
Front Rack Lunge 95/65 (L2-75/55 L1-55/35)
T2B (L2-KAHAP L1 - V-ups)
200m Run Score: Weight / Time Tuesday: Focus: 2 Clean High Pulls + 1 Hang Power Clean (25min)
**Have athletes warm up to 70% of Power Clean then…
**6 working sets adding weight each set WOD: “Bigger Chief” 5 Rounds:
3min AMRAP:
3 Power Cleans 175/115 (L2-135/95
WODS Week 11/7/16
Monday: Focus: OH Squats 7 x 2 @ 55-65% w/ 2 sec pause (25min)
**Have athletes pause in the bottom of squat for 2 full seconds
**Have athletes focus on positioning, depth and technique rather than weight WOD: Open Workout 14.2
From 0:00 – 3:00min
2 Rounds of:
10 OH Squats 95/65 L2-75/55 L1-65/45
10 C2B Pull-ups L2-Pull-ups L1-Banded Pull-ups From 3:00 – 6:00min
2 Rounds of:
12 OH Squats
12 C2B Pull-ups From 6:00 – 9:00min
2 Rounds of:
WODS week of 10/31
Monday: Focus: Deadlift 7 x 3 @ 70-80% (30min) WOD: Open Workout 11.2 – 15min AMRAP
9 Deadlifts 155/100 L2-115/85 L1-95/65
12 Push-ups L-1 Knee Push-ups
15 Box Jumps L3&L2-24/20 L1-Step ups Score: Weight/ Rounds + Reps Tuesday: Focus: 1 Power Clean + 1 Hang Squat Clean (25 min)
**Spend 5-10min warming up to 60-70% of 1RM Power Clean
**7 Working sets increasing weight each set WOD: 600m Run L1-400m Run (16min Cap)
**Rest until 4mi
