Wednesday 12-4-24
Cleans
Conditioning:
On the 2:00 x 6
7 Power Cleans
7 Shoulder to Overhead
7 Front Squats
BB: 70% of max Push Jerk
Wednesday 12-4-24
Cleans
Conditioning:
On the 2:00 x 6
7 Power Cleans
7 Shoulder to Overhead
7 Front Squats
BB: 70% of max Push Jerk
Tuesday 12-3-24
Conditioning:
EMOM x 16
Min 1: 15 Toes to Bar
Min 2: 10 Burpee Box Jumps (24/20)
Min 3: 12/10 Calorie Row
Min 4: Rest
Accessory Strength:
Farmers Carry and Planks
Monday 12-2-24
Conditioning:
15-12-9
WB Thrusters
WB Sit-ups
Then 5 Shuttle Runs
15-12-9
WB Push Press
WB Russian Twists
Then 5 Shuttle Runs
15-12-9
Overhead WB Lunges
Plank over WB
Then 5 Shuttle Runs
WB (20/14)
Cap 20:00
Accessory Strength:
Half-Kneeling Landmine Press
Landmine Meadows
Barbell Curls
Saturday 11-30-24
Teams of 3-5
“Waterfall” style
6 Rounds
10/8 Calorie Row
10 Sit-ups
16 Alternating DB Snatches (50/35)
10 Box Jumps (24/20)
10/8 Calorie Ski Erg/Echo Bike
Cap 30:00
Friday 11-29-24
THANKFUL WOD
11 Thrusters (95/65)
24 Hang Power Cleans (95/65)
11 Air Squats
24 Double uNders
11 Kettlebell Swings (53/35)
24 Front Squats (95/65)
11 pUsh-ups
24 Lunges
Wednesday 11-27-24
Deadlifts
Conditioning:
AMRAP 5
6 Deadlifts
8 Hand Released Push-ups
10 Box Step Ups (24/20)
Rest 2:30
AMRAP 5
6 Deadlifts
8 Hand Released Push-ups
10 Box Step Ups (24/20)
Tuesday 11-26-24
Snatch Technique
Conditioning:
3 Rounds
10 Hang Power Snatches (75/55)
50 Double Unders
Cap 8:00
Accumulate:
2:00 Right Side Plank
2:00 Left Side Plank