WEEK 47: Nov 14-20
This week features a lot of skill work including, overhead squats, cleans, handstand push ups, and kipping pull ups/toes to bar. Were still working with our 5 rep range for our strength movements, so record the weights used for future reference. Were working on something a little different on Thursday in which your math, and strategy will be tested. This week we have one benchmark WOD on Saturday the “Filthy Fifty” so be prepared to sweat.
MONDAY – Nov 14
Strength
Overhead Squat 5-5-5-5
WOD 1
10 Mins Row (15/12 Calorie minimum per mins)
WOD 2
For time:
50 Box Jump Burpees
Finisher
4 Rounds:
12 Hollow Rocks
12 Sit Ups
12 Russian Twists
TUESDAY – Nov 15
Strength
Strict Press 5-5-5-5
Technique
Handstand Push Up
WOD
For time:
3-6-9-12-9-6-3
Deadlift (185/135lbs)
Handstand Push Up
WEDNESDAY – Nov 16
Strength
10 mins to find a heavy 1 rep Clean
Technique
Kipping Toes to Bar
WOD
AMRAP 12: Increasing Reps of:
3 Cleans
3 Toes to Bar
6 Cleans
6 Toes to Bar
9 Cleans
9 Toes to bar
THURSDAY – Nov 17
Strength
Back Squats 5-5-5-5
WOD
The Elephant: Time cap 15 mins
Get ready to test your strategy and your math. The goal is to simply lift an elephants weight (7000lbs) above your head. Use any form of exercise you want (wall balls, push press, thrusters, slam balls, KB swings etc) using any piece of equipment you want (barbell, KB, dumbbell, wall ball etc.)
Finisher
Accumulate 5 mins in a plank
FRIDAY – Nov 18
Conditioning
3x500M Max Effort Row
*rest 3 mins in between each set
WOD
For time:
30 Pull Ups
150 Sit Ups
30 Pull Ups
SATURDAY – Nov 19
Technique
Double Unders
WOD
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press (45lbs Barbell)
50 Sit Ups
50 Wall Ball
50 Burpees
50 Double unders
Filthy Fifty Benchmark Workout
SUNDAY – Nov 20
Strength
Bench Press 5-5-5-5
Technique
Kipping Pull Up
WOD
4 Rounds:
10 Man Makers (45/30lbs)
10 Pull Ups