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27 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (1 x 2 x 3 x 4 x 5)
10 minutes to get your heavy for the day. Then 1 @ 95%, 2 @ 90%, 3 @ 85%, 4 @ 80% and 5 @ 75%. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)
5 Split Jerks (95/65)
10 Box Jump Overs (24/20)

RX+: 135/95; 30/24

Stimulus/Focus: The 10 rounds will be a mental challenge. Find a pace you can maintain. All split jerks should be unbroken. Work the fast cycle rate on the barbell.

Cool Down: 100 Double Unders or 5 Minutes of Practice

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26 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Work to WOD Weight)

WOD: 6 RFT (30 Minute Time Cap)
6 Strict Handstand Push Ups
4 Strict Chest to Bar
2 Deadlifts (315/205)

Stimulus/Focus: This WOD is heavy in load and advanced in skill, but light in volume. The 30 minute cap is giving you time to work the skills and push yourself.

Cool Down: 3 Rounds
100 Meter Row
10 GHD Sit Ups

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25 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch-Snatch-OHS Complex (2 x 2 x 2 x 2 x 2 x 2 x 2)

Start at 50% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (21 Minute Cap)
400 Meter Run
15 KB Snatch (35/25) (Left Side-from the hang)
15 KB Snatch (35/25) (Right Side-from the hang)

Stimulus/Focus: This WOD incorporates opposing muscle groups. Push as hard as you can in each part. No need to rest within the movement. The opposing movement will give each muscle group time to rest before being used again.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (35/25)(Switch at the 50 Meter Mark)
10 Goblet Squats (35/25)

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22 November 2019

Warm-up: Coach’s Choice

WOD: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Stimulus/Focus: Benchmark time! Give this your best shot if you have both movements. No time cap. If you need to scale, consider scales that will allow you to break each round into no more than 3 sets. Strive to complete this in 12 minutes.

Strength/Skill: Power Clean and Power (Push) Jerk (1 x 1 x 1 x 1 x 1 )
Start at WOD weight and get AHAP on a 3-minute clock.

Cool Down: Tabata Side Plank Holds

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21 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (Work to WOD Weight)

WOD: 20 Minute Clock
Every Two Minutes
10 Body Weight Back Squats (from the rack)

Stimulus/Focus: Leg burner! You have two minutes to get 10 body weight back squats done. You may re-rack it if you need to do so. The faster you get them finished, the more time you have to rest.

Cool Down: ROMWOD

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20 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs: 15 Minutes to Work the Skill. If you have rope climbs and you do not want to “waste” them before the workout, find a goat and invest 15 minutes on it–or help someone else learn to climb!

WOD: 20 Minute AMRAP
2 Rope Climbs
20 Alternating DB Snatch (50/35)

Stimulus/Focus: This WOD will be tough on forearms and grip. Rest when needed. Aim for 8 rounds.

Cool Down: Tabata Bar Hangs

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19 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (25 Minute Time Cap)
10 Deadlifts (135/95)
20 Lateral Burpees over the Bar
30 Double Unders

Stimulus/Focus: This will be a cardiovascular WOD. Find a steady pace. Deadlifts should be unbroken. If you cannot do double unders, do 90 singles.

Cool Down: 3 Rounds
5 Barbell Rollouts
15 GHD Extensions

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18 November 2019

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM)

WOD: 20 Minute AMRAP
10 Knees to Elbow
3 Wall Walks

Stimulus/Focus: This WOD is taxing on the midline and shoulders. The long time domain will force you to take breaks. Try to keep them short. Strive to keep your K2E in two sets per round and your walk walks steady. Aim for 8 rounds.

Cool Down: Tabata Superman Holds