Saturday December 7

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon

Regional 11.4

100 Pull-ups

100 KB Swings (55/35)

100 Double Unders

100 OHS (95/65)

*partner optional

Friday December 6 "Push Press 5+"

Warm Up

Coaches Choice

Wendler explanation

Skill

Push Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Ring Dips (5,5,5,5,5)

Metcon

"Greene"

50-40-30-20-10

Push-ups

10-8-6-4-2

Weighted Pistols

(35/25)

Thursday December 5

Warm Up

Coaches Choice

Skill

EMOM 6

Power Clean + Front Squat + Clean + Jerk

 (65% 1 rep Jerk)

Metcon

"Duncan"

5 rnds:

5 Power Clean (205/145)

10 Box Jumps (30/24)

15 Wallballs

Rest 1 min b/t rnds

Wednesday December 4 "Front Squat 5+"

Warm Up

Coaches Choice

Skill

Front Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Pull-ups (5,5,5,5,5)

Metcon

AMRAP 6

9 Ring Dips

7 Burpees

5 Deficit HSPU

*use 2 45# plates for each hand to create deficit

Tuesday December 3

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

Tabata This!

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the LOWEST reps performed each interval.

Monday December 2 "Deadlift 5+"

During this second cycle of Wendler you will add 10 pounds to your training max for all lower body lifts (Squats, Clean and Deadlift) and 5 pounds for all upper body lifts (Presses and Snatch).  For example:

1 rep Max Back Squat = 300 lbs

90% Max = 270

Training Max for for 2nd Cycle = 280 lbs

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.  If you already have a sheet please get it back to a coach so they can update it.

Warm Up

Coaches Choice

Skill

Deadlift (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

5 Toes 2 Bar

Metcon

"Stocker"

3 rnds:

10 Deadlifts (275/185)

50 Double Unders

Saturday November 30 "Squat Clean"

Warm Up

Coaches Choice

Wendler explanation

Skill

Squat Clean (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Pushups (5,5,5,5,5)

Metcon

Death By Clean & Jerk

M-135

F-95