314 Week of 11/27
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MondayTuesdayWednesdayThursdayFridaySaturday
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11/2711/2811/2911/3012/112/2
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StrengthStrengthStrengthStrengthWeightliftingWOD
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Back SquatEMOM 35 MinutesDeadliftSnatch Pull + Power SnatchFrom 161210
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3 Reps at:3 x Bear ComplexFind max weighted Pullup4 @ 70%
- 3-count pause in the catch position
Monster Mash from 161107
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72-77-82-87-922 Minute Rest- Scale to chin-up or banded4 @ 78%3x(2+1) @ 75%, 2x(1+1) @ 80%9-15-21 reps for time of:
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Alternate with 5 Strict PullupsEMOM 35 Minutes4 @ 80%Overhead Squats 95/65
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- Weighted if able2 x Bear ComplexFind max weighted dipClean Pull + Power CleanChest-to-bar Pull-ups
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- Band if needed2 Minute Rest- Or bandedWOD- 3-count pause in catch position
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EMOM 3*Work reps if unable to perform 6 Rounds3x(2+1) @ 75%, 2x(1+1) @ 80%4 Rounds for time of:
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WOD1 x Bear Complex8 HPC 115-80 ADV 155/105400m run
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4 Rounds WOD
12 Wall Balls 14/10 ADV: 20/14
Power Jerk + Jerk20 Wallball Shots 20/14
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15 BurpeesWOD15 Minute AMRAP16 Lunges- Work to heavy 2+210 Deadlifts 275/185
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10 Knee Raises ADV: T2B
From Mainsite 171124
200m Run
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5 Front Squats 135/85 ADV: 185/135
50-40-30-20-1035 Double UndersTempo Back SquatAMRAP 7 minutes of:
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400m RunKBS 53/35
10 Hang Power Snatch 75/55 ADV 115/80
4x3 @ 75%3 Bar Muscle-ups
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Situp10 Pullups ADV C2B53X05 Handstand Push-ups
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- Increase weight if able7 Toes-to-bar
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OR
*Rest 5 minutes between workouts
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WOD
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Ned
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7 rounds for time of:
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11 body-weight back squats
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1,000-meter row
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