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TUESDAY 11.26.19

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QOTD: What is your favorite holiday beverage? (Anything goes)

 

A.) Power Clean Technique

On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

B.) 3 RFT

400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

*25 Minute Cap

C.) Gymnastics Conditioning

*Perform BEFORE or AFTER class

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

MONDAY 11.25.19

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QOTD: What is the furthest you have run without stopping?

 

A.) Back Squat

3×5

*Building every 3:00 to daily 5RM

*We will re-test this at the end of this cycle!

B.) AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

C.) Body Armor

*PERFORM BEFORE OR AFTER CLASS*

3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges

Rest 3 Minutes Between Sets

FRIDAY 11.22.19

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QOTD: PB&J or grilled cheese?

 

A.)3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

*Score total repetitions

B.) On the Minute x 9: (To be done before or after class)

-1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

C.)3 Sets For Quality: (To be done before or after class)
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat

Rest as Needed Between Sets

WEDNESDAY 11.20.19

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QOTD: What is your favorite holiday?

 

A.) Pause Overhead Squat

5×1

*Build every 2 minutes to heavy single

*10 Second pause at the bottom

 

B.) AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

C.) Body Armor (Done before or after class)

3 “Giant Sets”:
30 GHD Sit-Ups
15 Double Kettlebell Deadlifts
50′ Double Kettlebell Front Rack Walking Lunge
Rest 2:00 between sets.

Athlete’s choice on KB weight, and free to build over the three sets. Not for tracked score, but for quality movement.

TUESDAY 11.19.19

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QOTD: How do you pronounce “pecan?”

A.)3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees

B.) Strict Gymnastics A (Done before or after class)

-30 Wall Walks

*Done for quality not time

C.)Strict Gymnastics B (Done before or after class)

4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold

MONDAY 11.18.19

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OOTD: What is your favorite type of pie?

 

A.) Macho Man Complex

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Lift every 2:00 x 5 sets

B.) “Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

C.) Body Armor (Done before or after class)

3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups

Rest 2 Minutes Between Sets

 

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https://www.fullyamped.com/search?q=crossfit%20identity*