Programming: Week of November 5th – 9th
 

Monday, November 5th
Warm up- 3 Rounds Of:
100m run 
10 jumping pull ups
10 deep lunge twist
100m row

Strength- Front Squat 5-5-5-5-5

WOD- 4 Rounds For Time
300m Row
20 goblet squats
10 pull ups

Tuesday, November 6th
Warm up:
400m run> 500m> 1000m Bike
10 KB single leg deadlift
10 jumping air squats
10 barbell goodmornings
10 barbell cossack lunge

Strength- Deadlift
2x 5 @ 60% 2x 2 @ 90@ 2X 5 @ 70%

WOD- 3 rounds of 2 Minutes AMRAP: 1 minute rest
2 Deadlift 225/155
4 push-ups
6 sit ups

Wednesday, November 7th  

Warm up- 400m Med Ball Indian carry
Squat position med ball hot potato

 

Strength- Push Press 5-5-5-5-5

WOD- For time 
50 Wall balls – 25 toes to bar – 50 burpees
30 Wall balls – 15 toes to bar – 30 burpees
10 wall balls – 5 toes to bar – 10 burpees

Thursday, November 8th
 
Warm up- Tabata row 4 cycles
Tabata Bike 4 cycles
Tabata side lunges back and forth W/ bands

Strength- Back Squat
2X10 @ 50% 2X3 @80% 2X 10 @60%

WOD- FGB 3 rounds 1 minute per station
Box jump overs
Bike calories  
Dumbbell Hang Snatch (50/35)
Ring Dips

Friday, November 9th
  
Warm up- Line drills

Burgner Clean warm up

Strength- 10 Min. EMOM 
Power Clean 1 rep pick weight
 
WOD- 25 Minute AMRAP Holleyman:
5 wall balls (20/14)
3 handstand pushups
1 power clean 225/155

 




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