WOD-

Week 6 of lifting program:

Every 1:30 x 10
2 Snatch high pulls @ 115 – 120% of 1 rep max power snatch

Rest ~4:00 then,

Every 1:30 x 10
2 Power snatch @ 70% – 80% of 1 rep max power snatch
*Pause for :01 just below the knee on the first pull
** These do not have to be touch and go

After party:
Crossover symmetry recovery protocol
then,

3 rounds for quality of
10 – 15 GHD sit ups
1:00 Plank hold on forearms and toes

Recovery Workout of the Week:

4 x 6:00 on the rower at conversation pace
Then
3-5 rounds of :

20 Slow and controlled air squats
10/10 KB suitcase deadlifts (Orange or Blue KB)
10 Up/down dog flows
10 Side lateral lunges

WOD-

As many rounds as possible in 20:00 of
Run 200 meters
10 Seated Dumbbell shoulder press (Pick your own#)
15 Wallballs (Pick your own#)
20 Dumbbell floor press (Pick your own#)

WOD-

With a partner:

8 rounds of
10 Squat cleans
10 Shoulder to Overhead
10 Bar muscle ups

Rest 2 minutes between rounds

Rd 1 and 2 = 115#(75#)
Rd 3 and 4 = 135#(95#)
Rd 5 – 8 = 155#(105#)

Break up however you want. 1 person works, 1 person rests

Score = total time including rest

We have 3 classes today and an open gym.  Please check MBO for updated schedule.

WOD-

Every 1:30 x 10
1 Behind the neck push jerk @ 85% of 1 rep overhead squat

Rest ~ 4:00 then,

Every 2:00 x 8 sets
2 Overhead squats @ heavier than last week.

After party:
3:00 – 5:00 easy bike or row
3 – 5 rounds for quality of
20 Banded pull aparts
20 Banded pass thrus
:30 Hang from pull up bar
1:00 Upper thoracic foam roll with roller and PVC pipe

No workout after today’s lifting. Focus on the lifts and then recovery after”

Happy Thanksgiving!  Reminder we have 2 classes today.  Please sign up in MBO.

WOD-

With a partner
30 Rounds for time of
8 Wallballs 20#(14#)
4 Push ups
2 Power cleans 185#(125#)

*Every 6:00 minutes, bike or ski 20 calories

1 person works, 1 person rests

Score = time to complete

Our last class of the day is at 4:30 pm tonight.  Check MBO for schedule updates.

WOD-

For time:
10-20-30-40-50
Calorie row
Double unders
Walking lunge steps

After party:
Row or bike for 5:00

Then
3 Rounds for quality of
10 GHD hip extensions
5 GHD back extensions (slow and controlled)

WOD-

As many rounds as possible in 22:00 of

Row 300(200) meters
16 Weight ab mat sit ups holding medball 14#(10#)
8 Shoulder to overhead 135#(95#)
4 Burpee pull ups

Reminder that we have an abridged schedule starting Wednesday.  Wednesday, the last class of the day is at 4:30 pm.  We are closing after that class.  Thursday, Thanksgiving, there are two classes.  Friday we will have 3 classes and an open gym.  Please sign up for the classes you plan to attend and check out the most up to date schedule in MBO.  

With the holiday, our normal Thursday lifting will be on Friday this week.

WOD-

Every 1:30 x 8
2 Snatch grip deadlifts + high pull @ 110% of 1 rep power snatch

Rest 4:00 then,

Every 1:30 x 8
2 Muscle Snatch + 1 power snatch with :02 pause in receiving position
@ 70% – 75% of 1 rep power snatch

Rest 4:00 then,

As many rounds as possible in 9:00 of

2 Dumbbell hang power cleans right arm 40#(25#)
2 Dumbbell front squats right arm 40#(25#)
2 Toes to bar
2 Dumbbell hang power cleans left arm 40#(25#)
2 Dumbbell front squats left arm 40#(25#)
2 Toes to bar
4 Dumbbell hang power cleans right arm 40#(25#)
4 Dumbbell front squats right arm 40#(25#)
4 Toes to bar
4 Dumbbell hang power cleans left arm 40#(25#)
4 Dumbbell front squats left arm 40#(25#)
4 Toes to bar
6 Dumbbell hang power cleans right arm 40#(25#)
6 Dumbbell front squats right arm 40#(25#)
6 Toes to bar
6 Dumbbell hang power cleans left arm 40#(25#)
6 Dumbbell front squats left arm 40#(25#)
6 Toes to bar

*Keep adding 2 reps to each part until time expires

Recovery workout of the week: This can be done any day during any
class you’d like to come to.

2 x 10:00 on the rower with 2:00 rest between
Keep rows at a conversation pace or if you have a heart rate
monitor keep your HR below 140

Then
3 – 5 Rounds for quality of
20 PVC thrusters (slow and controlled)
10 PVC pass throughs
10 PVC overhead squats (slow and controlled)

WOD-

5 Rounds of 
10 Dumbbell bench press (Pick #)
Directly into max effort set of push ups
Rest around 3:00 between efforts

Then,

As many rounds as possible in 12:00 of
10 Goblet squats with kettlebell (Pick#)
20 Alternating lunges (No weight)
10 Kettlebell deadlift high pulls
20 Single unders

WOD-

In teams of 2
With a 30:00 running clock

6 Rounds of
10 Ring or bar muscle ups
20 Toes to bar
30 Calories on the rower

Rest as long as you want, then with the remaining time

Build to a heavy hang power clean

1 person works, 1 person rests during part 1. 

Scores = Time for the workout and combined weight for part 2.