Monday, November 16
Warm up: 3 rounds - 5 Sotts press w/empty barbell or pvc + 10 pass throughs + :30 plank marches + 12 lateral hops over barbell
Strength:
12:00 EMOM:
1st: 3 tall snatches, start w/empty bar, add a little weight each round (stay light)
2nd: :40 smooth double unders or single unders - focus on high, steady jump + wrist movement only
WOD:
For time:
15-12-9
Toes to bar or knees to elbow
Calorie row, bike, or ski
2:00 rest
12-9-6
Overhead squats (75/105)
Burpees over bar
Accessory (optional):
Accumulate 50 banded bent over rows
Tuesday, November 17
Warm up: 3 rounds - 10 barbell good mornings + 5 inch worms w/push up + :30 t-spine stretch + :20 handstand hold, plank w/feet elevated, or traditional plank
Strength:
In 14:00, build to a tough touch-and-go Deadlift triple (try to hit about 75% 1RM)
WOD:
10 Rounds for time:
8 Alt DB snatch (35/50)
6 Handstand push-ups, pike push-ups, or hand release push-ups
4 Strict pull-ups
Accessory:
Accumulate 2:00 side plank rotations/side
Wednesday, November 18
Warm up: 3 rounds - 20 m walking lunges + 20 m quad stretch + 10 bootstrappers + :30 mountain climbers + :30 hollow hold
Strength:
In 14:00, work to complete the following at a steady pace:
10-8-6-4-2 splits stance squats/side (back rack)
:30 v-ups or tuck-ups between each round (for quality)
*Add weight to squats each round if possible
WOD:
3 rounds for max reps:
3:00 AMRAP:
10 Squat cleans (75/115)
10 Box jump overs or step overs
:60 Rest between each AMRAP
Accessory:
Accumulate 30 supine hamstring curls w/med ball
Thursday, November 19
Warm up: 3 rounds - :30 banded side steps + 12 banded punches/side + 15 banded pull aparts + 10 M death march w/light DB’s + 10 Alt reverse Samson’s
Strength:
In 12:00, work to complete 4 sets of the following:
12 KB bent over rows (6/side), 3131 tempo
100 Meter 1-arm Farmer’s carry
WOD:
3 Rounds for time:
400 Meter run
15 Ball slams (20/30)
12 1-arm KB push jerk (6/side - 35/53)
9 Kipping pull-ups
Accessory:
Accumulate 50 banded lat pull-downs or 30 cable pull downs, a little heavier than last week
Friday, November 20
Warm up: 3 rounds - :30 chest opening stretch + 5 bench press (adding weight each round) + :30 jumping jacks + 12 plank pull throughs
Strength:
Every :90 for 5 rounds:
1st: 5 Bench press @ 65% 1RM (go for speed on these)
2nd: :40 Hollow hold
WOD:
15:00 AMRAP:
12/15 Calorie bike
20 Wall balls
25 Double unders or 50 singles
Accessory (optional):
Accumulate 40 DB or plate skull crushers
Saturday, November 21
Warm up: 3 rounds - 10 calories + :30 hamstring stretch + :30 pigeon stretch + :30 flutter kicks + 20 m high knees
WOD:
“Hansen”
5 Rounds for time:
30 KB swings
30 Burpees
30 Sit-ups
Accessory:
Accumulate 2:00 weighted Sorensen hold or Superman hold