Monday-Saturday 11/21-11/26

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
20 Rep back squat
*Heavier then last week, Week 5

B.
Diane
21-15-9
Deadlifts 225/155
HSPU/Seated KB press 53/35

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg-use KB or Barbell no band
3X :30 Front leaning rest on rings

Cool Down
Mobility
Post results

Tuesday
Prep Work

3 min AMRAP
10 Russian Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
10 min EMOM
ODD min Shoulder to OVHD X10 95/75
Even Min Burpees X10

Rest 3 min then

B.
10 Min EMOM
Odd min 3 Wall walks or a :30 Plank hold
Even min 13/10 Cal sprint on the bike

C.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk

WOD

A.
5X
1.1. Clean and jerk
Rest 2 min in between sets
*Make these work sets challenging
15 min cap

B.
1500M Row
Rest 4 min
1500M Row

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday
ThanksGIVING!!!!

 

 


Thanks GIVING WORKOUT

(Next Friday)
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.20 Min AMRAP
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
B.
2 set
L-Hang :30 (Pronated grip)
10 Banded external rotation+Internal rotation
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2
18 Min AMRAP
Suitcase Deadlift 53/35 X5
200M Suitcase Carry 53/35
Box jump X 20 24/20
Alternate each round

B.
Dip lockout 3X:30

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

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