WODs 221127 - 221203

 11/27-12/3

Monday

21-15-9 rep rounds for time:
Power Cleans (95/65)
Push Press (95/65)
Row, Calories

Tuesday

Angie

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Wednesday 

Strength:

Push Press

5 reps each @ 65%, 70%, 75%, 80%, 85%

Rest approximately 2 minutes between sets.

WOD:

Three rounds of:

2 minute max distance row

Rest 1 minute

2 minute max rep double-unders

Rest 1 minute

Thursday

Every 3 minutes for 30 minutes (10 sets)

Air Bike 500 Meters

2 Squat Cleans (start at 50% and increase weight on each 3 minute set)

Friday

20 minute AMRAP

2 Rounds of Cindy

10 Alternating DB Snatches (50/35)

Saturday 

Old School

Dead-lift

5 reps @60%,65%,70%,75%,80% of 1RM

Bench Press

5 reps @60%,65%,70%,75%,80% of 1RM

Back Squat

5 reps @60%,65%,70%,75%,80% of 1RM

Shoulder Press

5 reps @60%,65%,70%,75%,80% of 1RM

WODs 221120 - 221126

 11/20 - 11/26

Monday

Strength 

Thruster

WOD 

Jackie

Row 1,000 Meters

50 Thrusters (45/35)

30 Pull-ups 

Tuesday

60 Double-unders

21 Hang Power Cleans (115/75)

21 Ring Dips

45 Double-unders

15 Hang Power Cleans

15 Ring Dips

30 Double-unders

9 Hang Power Cleans

9 Ring Dips

Wednesday

3 Rounds For Time

10 Kettlebell Front Rack Lunges (Right Hand)

20 Alternating Kettlebell Snatch

10 Kettlebell Front Rack Lunges (Left Hand)

20 Toes To Bar

(Men 55lbs/women 35lbs kettlebell)

Thursday

Closed

Friday

25 minute AMRAP

Air Bike 500 Meters

10 Pull-ups

20 Push-ups

30 Sit-ups 

40 Air Squats

Saturday

‘Rankle’

20 min AMRAP

6 Dead-lifts (225/155)

7 Burpee Pull-ups

10 American KB Swings (70/53)

Run 200 Meters

WODs 221113 - 221119

 11/13 -11/19

Monday

Strength

20 minutes to establish a 1RM Power Clean

WOD

8 minute AMRAP

8 Hand Release Push-ups 

12 Wall Balls (20/14)

Tuesday

5 Rounds For Time

12 DB Deadlifts*

9 DB Hang Squat Cleans*

21 Sit-ups

*Use the same pair of DBs for deadlifts and hang squat cleans

Wednesday

Strength

20 minutes to establish a 1RM Shoulder Press

WOD

3 Rounds:

1 minute: Air Bike, Max Calories

1 minute: Max Rep Box Jumps (24/20)

1 minute: Max Rep Ring Push-ups

Rest 1 minute

Thursday 

5 Rounds For Time

10 Strict Handstand Push-ups 

12 Alternating Arm Hang Kettlebell Snatches (55/35)

10 Strict Pull-ups

Friday

Strength 

20 minutes to establish a 1RM or 3RM Back Squat

WOD

4 Rounds For Time

Row 250 Meters

15 Wall Balls (20/14)

60 second Front Plank(hands on floor, feet on medicine ball)

Saturday

‘Adrian’

7 Rounds For Time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

WODs 221106 - 221112

 11/6-11/12

Deload Week

Monday

KISS Lifting Program Week 6

Power Clean 

5 x 5 @ 70%

Shoulder press

5 x 5 @60%

Back Squat 

5 x 5 @ 50%

Tuesday

Dead-lift

3 x 5 reps @ 65%

WOD

3 Rounds For Time

Row 20/15 Calories

7 Hang Power Snatch (95/65)

15 Box Jumps (24/20)

Wednesday

Power Clean

5 x 5 @ 50%

Shoulder press

5 x 5 @ 70%

Back Squat

5 x 5 @ 60%

Thursday

Front Squat

3 x 5 reps @ 65%

Bench Press

3 x 5 reps @ 65%

WOD

12 minute AMRAP

40 Double-unders

16 Alternating DB Snatches (50/35)

8 Burpee Pull-ups

Friday

Power Clean

5 x 5 @ 60%

Shoulder press

5 x 5 @ 50%

Back Squat

5 x  5 @ 70%

Saturday

3 Rounds For Time

15 DB Bench Press (50s/35s)

20 Wall Balls (20/14)

Row 25 Calories

MWF: If you finish the 5x5's with no missed reps then add 5-10lbs for the next week. If you have misses at 85% then subtract 10lbs for the next week.