WEEK of WOD’s 11.30.20-12.5.20

MONDAY, NOVEMBER 30th

A. Back Squat for load:

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. For Time:

50 Deadlifts (95/65)

35 Hang Power Cleans (95/65)

20 Bar Facing Burpees

35 Hang Power Cleans (95/65)

50 Deadlifts (95/65)

Target Time: sub 10 minutes

Time Cap: 15 minutes

Masters 45+

Scaling option 1

For Time:

36 Deadlifts (95/65)

24 Hang Power Cleans (95/65)

12 Bar Facing Burpees

24 Hang Power Cleans (95/65)

36 Deadlifts (95/65)

Scaling option 2

For Time:

50 Kettlebell Deadlifts (light)

35 Kettlebell swings (light)

20 Up Downs

35 Kettlebell swings (light)

50 Kettlebell Deadlifts (light)

B. 3 sets

12 Single arm dumbbell bench press (each side) (light/moderate weight)

5-8 Partner Hamstring Curls

TUESDAY, DECEMBER 1st

A. EMOM 10min (10 sets)

1 Snatch @80%

B. Every 4:00 (5 sets)

Max Effort 20/15 Calorie Assault Bike

Target time each set: Sub 30 Seconds

Time cap: 1 minute

Masters 45+

Scaling option 1

Every 4:00 (5 sets)

Max Effort 15/12 Cal. Assault Bike

Scaling option 2

Every 4:00 (5 sets)

30 secs Max Cal. Assault Bike

Scaling option 3

Every 4:00 (5 sets)

Max Effort 15/12 Calorie Row

C. 3 Sets:

10 Single Arm Dumbbell Windmills (Each Side)

10 Suitcase Deadlifts (Each Side)

15 Banded Scap Squeezes

WEDNESDAY, DECEMBER 2nd

A. Shoulder Press for load:

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. 10:00 AMRAP

10 Box Jumps (24/20)

10 Push Ups

10 Toes to Bar

Target number of Rounds: 6-8

Minimum number Rounds before scaling: 5

Masters 45+

Scaling option 1

10:00 Amrap

7 Box Jumps (24/20)

7 Push Ups

7 Toes to Bar

Scaling option 2

10:00 Amrap

10 Step ups (24/20)

10 Bar Push Ups

10 Knees to Elbows

C. 3 Sets:

10 Dumbbell Single Arm Sotts Press (Each Side)

20 Hip Bridges

20 Supermans

1:30 Pigeon Stretch (Each Side)

1:30 Hamstring Stretch (Each Side)

THURSDAY, DECEMBER 3rd

For Time:

2000/1500m Row

100 Thrusters (45/35)

30 Chest to Bar or 50 Pull Ups

Target time: 16-18 minutes

Time cap: 22 minutes

Masters 45+

Scaling option 1

1500/1200m Row

75 Thrusters (35/25)

30 Jumping Chest to bar or 50 Jumping Pull Ups

Scaling option 2

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull Ups

B.

5 min cool down bike or walk

1 min foam roll lats (each side)

1 min foam roll t-spine

1 min foam roll quads (each side)

FRIDAY, DECEMBER 4th

A. AMRAP 3:00

21 GHD’s

3 Rope Climbs

Max Strict Handstand Push ups (SHPSU)

- Rest 1 minute, then repeat until 63 reps of SHSPU are completed -

-OR-

Amrap 3:00

21 Abmat Sit Ups

21 Russian KettleBell Swings (1.5/1)

Max Handstand Push Ups (HSPU)

- Rest 1 minute, then repeat until 63 reps of HSPU are completed -

Target number of Reps each set: 12-15 reps

Target Time: sub 12 Minutes

Minimum number reps each set before scaling: 10 reps

Time Cap: 18 Minutes

Masters 45+

The Scaling aim is for athletes to maintain high intensity and have at least 45 seconds of of work time for SHSPU.

Scaling option 1

AMRAP 3:00

15 GHD’s

2 Rope Climbs

Max Strict Handstand Push ups

Rest 1 minute, then repeat until 42 reps of SHSPU are completed -

Scaling option 2

AMRAP 3:00

21 GHD’s

10 Burpee Pull ups

Max Handstand Push ups

Rest 1 minute, then repeat until 63 reps of HSPU are completed -

Scaling Option 3

Amrap 3:00

21 Abmat Sit Ups

21 Russian Kettle Bell Swings (1/.5)

Max Handstand Push Ups (HSPU)

Rest 1 minute, then repeat until 63 reps of Pike Push Ups (OR 63 Strict Dumbbell Presses) are completed -

B. 4 sets

10 Pistols

10 Landmine RDL (each side) (OR Dumbbell RDL)

SATURDAY, DECEMBER 5th

2 Person Teams:

50 Bench Press (185/125)

50 Strict Pull Ups

25 Burpee Box Get Overs (48/40) (OR 50 Burpee Box Jump Overs 24/20)

50 Sandbag Cleans (150/100) (OR 50 Power Clean 185/125)

*Split reps as desired

Individual Version:

25 Bench Presses (185/125)

25 Strict Pull Ups

25 Burpee Box Get Overs (48/40) (OR 50 Burpee Box Jump Overs 24/20)

25 Sandbag Cleans (150/100)

Target Time: sub 15 minutes

Time Cap: 20 minutes

Masters 45+

Scaling Option 1:

2 Person Teams:

50 Bench Presses (155/105)

30 Strict Pull Ups

50 Burpee Box Get Overs (40/32) (OR 60 Burpee Box Jump Overs 24/20)

30 Sandbag Cleans (150/100) (OR 30 Power Cleans 185/125)

*Split reps as desired

Individual Version:

*Split reps in half

Scaling Option 2:

2 Person Teams:

50 Bench Presses (115/80)

50 Banded Strict Pull Ups

50 Burpee Step Get Overs (24/20)

50 Sandbag Cleans (100/70) (OR 50 Power Cleans 115/80)

*Split reps as desired

Individual Version:

*Split reps in half