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Programming Week of 231106

Push Jerks 3 every 1:30 x 3 5:00, 6:30, 8:00 Rest an extra 1:00 after the 3rd set @ 10:00 start C C.
By
Shawn
Programming Week of 231106

Shawn

   •    

Day 1- Monday 112306

A. Push Jerks from the rig

3 every 1:00 x 4

0:00, 1:00, 2:00, 3:00

Rest an extra 1:00 after the 4th set then B

@ 5:00 start B

B. Push Jerks

3 every 1:30 x 3

5:00, 6:30, 8:00

Rest an extra 1:00 after the 3rd set

@ 10:00 start C

C. Push Jerks

3 every 2:00 x 3

10:00, 12:00, 14:00

Rest to 20:00 then D

D. For Time

21.15.9. barbells 95/65

Hang power cleans

Front squats

5 T2B after each round

Day 2- Tuesday 231107

A1. 3-5 Renegade rows, rest TOM then A2

A2. AMRAP 30sec Pistol squats, rest TOM then A3,

A3. 50 Double Unders or 45sec of attempts

Rest to 4:00 then back to A1 x3

Rest to 15:00 then B

B. AMRAP 10:00

“Jani-Ro”

10 wallballs

10 burpees

10 kettlebell swings 24/16kg

Go immediately to C

C. 5:00 post WOD Zone 1 cool down

Day 3- Wednesday 112308

GRUNT WORK

A. AMRAP 40:00

10 back squats from the rig (build each round, base numbers off of 231027)

10 HSPU or 15 HRPU

Dumbbell bear crawl down

Dumbbell front rack off the shoulder carry back

20 GHD/V-ups/MedBall Sit-ups

10 strict pulling reps

400m run

Day 4- Thursday 112309

A. Alternate between 2 apparatus

2:00 work

1:00 rest x 8

Day 5- Friday 112310

A. EMOM 30:00

MIN 1: 3-5 plank ascent + knee to elbow

MIN 2: max Burpee to 45# plate

MIN 3: rest

Min 4: 12-16 alt DB power snatches 50/35

Min 5: 10-14 Calories row/bike/ski/run

Day 6- Saturday 231111

Hero WOD Chad

Day 7- Sunday 231112

RedShed Rest Day

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