Chipper Wednesday November 30

Chipper Wednesday

Warmup:
foam roll.
100 SUs (slow and high).
Partner medball.
PVC work.
Brief movement specs for chipper WOD.

Chipper:
50 air squats
50 KBS
40 lunge
40 push-ups
30 sit-ups
30 wallballs
20 burpees
20 HSPUs.

Scaling options:
40-30-20-10 or 20-15-10-5.

Tuesday November 29

Tuesday

Warmup:
Down and back – high knees, high skip, broad jumps, sprint. Partner medball toss.
Inverted burpee training.
PVC work.

EMOM 10 min:
3 front squats with 2 second hold at bottom

6 min AMRAP:
8 burpee box jump overs
4 hang clean & jerk (95#/65#)

Monday November 28

Monday

Warmup:
Foam roll.
2x ( 30 jumping jacks 15 sit-ups 10 push-ups)
PVC work
Overhead squat review

Technique:
OHS 3-3-3-3
Low weight

9-7-5:
Heavy DL
pull-ups
50 DUs between roundsn

Tuesday November 22

Tuesday

Warmup:
Foam roll.
5 min DU practice.
Two rounds of Cindy.
PVC work.

Strength:
Bulgarian split squats – 5 each side – 4 sets

8 min AMRAP:
5 burpees
6 DL
7 sit-ups

Monday September 21

Normal schedule through Wednesday. Thursday, Friday and Saturday 9:00 AM only

Monday

Warmup:
30 jumping jacks.
Lunges and high kicks.
20 sit-ups.
PVC work.
Walk through bear complex with PVC.
10 bear complex (no time) with empty or low weight bar.

For time:
20 Box Jumps/ 10 Strict pull-ups
18 Box Jumps/ 9 Strict pull-ups
16 Box Jumps/ 8 Strict pull-ups
14 Box Jumps/ 7 Strict pull-ups
12 Box Jumps/ 6 Strict pull-ups
10 Box Jumps/ 5 Strict pull-ups

4

Heavy Friday November 18

Heavy Friday
Warmup:
Foam roll.
Practice DUs for 5 minutes.
Cross the gym lunges, bear crawls.
2 X (10 air squats 10 burpees).
PVC work.
Practice squat clean w PVC and empty bar.

Squat cleans: 1-1-1-1-1-1-1
if you still feel squirrelly after that do….
3-3-3-3-3 weighted pull-ups

Thursday November 17

Thursday

Warmup: 100 SUs.
PVC pass throughs and around the world.
Two rounds of (10 sit-ups, 10 air squats).
Review thruster, evil wheels and deficit push-ups

EMOM 21 min:
1 – 5 Thrusters
2 – 7 evil wheels
3 – 9 deficit push-ups

 

Wednesday November 16

Wednesday

Warmup:
3 rounds (10 each of – mountain climbers, flutter kicks, side kick throughs).
Down and back inchworms.
PVC pass through, around the world, Burgener warmup.

Skills practice: rope climb

AMRAP 15 min:
6 tire flips
12 KBS
200 m run

Tuesday November 15

Tuesday

Warmup:
30 jumping jacks.
20 air squats.
Cross the gym: lunge, butt kicker, inchworm.
PVC work.
Play around with deficit push-ups.

EMOM 5 min: 5 DL

5 rounds:
5 hang clean + 2 jerks
20 DUs
Rest 1 minute between rounds.