This Week’s WODs
MONDAY
Snatch Push Press + Overhead Squat 1×4
3 Snatch Grip Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Ted Lasso
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
L2: 40 runs, BB Pull-ups, Alt. V-ups
L1: 30 runs, Ring Rows, Sit-ups
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
TUESDAY
Roy Kent + Jamie Tartt
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-
L2: 10/8 Cal Bike, Partial Walks
L1: 8/7 Cal Bike, Inchworm Push-ups
Skills and Drills
Strict Pull-up Progression – Week 1 Day 1:
Advanced:
1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
WEDNESDAY
Power Clean + Hang Power Clean + Push Jerk 4×6
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
* Work up to a Heavy, Unbroken set
“Be a Goldfish”
21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-
L2: BS 95/65, 15-12-9 Burpees, 40 DU’s
L1: BS 65/45, 12-9-6 Burpees, Single Unders
THURSDAY
Deadlift 5×5
5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *
Coach Beard
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2
L2: 24/20 Cal Row, BP 85/60
L1: 20/16 Cal Row, BP Light
FRIDAY
Open 17.2
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)
L2: DB 35/25, TAHAP or Alt T2B
L1: BW Lunges DB 25/15, Knee Raises
Mayhem Mini-Pump –Leg Day
4 Rounds
10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 min between rounds-
SATURDAY
AFC Richmond
Every 1:00 (24:00)
Min 1: 6 Overhead Squats (115/95)
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)
L2: 95/65, Seal Walk
L1: Light OHS, Bear Crawl
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 1 Day 2
Advanced:
3 sets of:
20 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold
Rest 1:00 between sets
Intermediate:
10 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold
Rest 1:00 between sets
Beginner:
20 second Dead hang (hold on to the pull-up bar with an overhand grip ) right into 3 x 3 second negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
Option 2: Mayhem Mini-Pump – Arms
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Alternating Dumbbell Curls @ moderate weight RPE 7
*Rest 3 minutes b/t rounds
SUNDAY
Believe
For time:
75 Double Unders
9 Sandbag Cleans (150/100)(Or Power Cleans (165/115)
75 Double Unders
7 Sandbag Cleans (150/100)(Or Power Cleans (165/115)
75 Double Unders
5 Sandbag Cleans (150/100)(Or Power Cleans (165/115)
75 Double Unders
L2: 40 DU’s, 100/50 SB Cleans(PC’s 115/85)
L1: Single Unders, 50/25 SB Cleans(PC’s Light)
BOX BRIEF
November Challenges!
Physical Mobility Challenge: 50 Push-ups a day (Mon – Fri)
CHALLENGE DETAILS:
Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,100 push-ups in November!
Good Rep of a Push Up: chest touches the ground and arms lock out for each rep.
If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!
You do NOT need to do them all at once. They can be accumulated over the course of the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.
Nutrition/Health Challenge: Get an InBody Scan
In just 45 seconds, the InBody scanner monitors your weight, muscle, fat and water. It then breaks that data down for you in a printout and can even chart your progress over time. Sometimes, your actual weight won’t change even when you’re showing progress because you’re increasing muscle and decreasing fat at the same time. With the InBody, you’ll finally be able to see that progress.
Not only will you see how much you weigh; you’ll understand how much of that weight is muscle, fat or water. Keeping an eye on your Body Fat Percentage is a great, healthy way to track your progress on your health and fitness journey. The InBody also breaks down your muscle percentage into different segments of your body, which will show you what areas you want to work on, or if one of your arms or legs is stronger than the other.
The InBody scanner also relays your Base Metabolic Rate (BMR), which tells you how many calories your body burns in a day if you did no physical activity. This number, along with knowing how many calories you additionally burn through activity, is the starting point for knowing how many calories you would need to consume daily to lose or gain weight.
There are many locations throughout Rochester that have an InBody scanner, but we recommend the 570 scanner and there is one located at the Rochester Medical Weigh Loss Center. You can schedule an appointment here: https://www.rochestermedicalweightloss.com/what-to-expect/technology-for-weightloss/