Programming: Week of November 19th – 23rd


Monday, November 19th

Warm up
- 250m row
3 times middle
10 deep lunge reach> 10 jumping air squat
10 ring row> 10 down up dog
500m bike 

Burgner Warm up


Strength- Power clean + push press + 2 jerk (athlete can choose although it says push)
1-1-1-1-1-1-1

WOD- 3 RFT
10 C2B / RX+ BarMU
10 Front Squat 165/115
10 Burpees

Tuesday, November 20th

Warm up
- 400m Run 
20 Lunges> 15 sit ups > 10 push ups
200m run
20 banded squats > 15 V ups > 10 pike push up

Strength- Back Squat
5 @ 60% -5 @ 70% - 2 @ 80% - 2 @ 90% - 5 @ 70 – 5 @ 70%

WOD- 12 min. amrap
7 Dumbbell Curtis P’s
200m Run


Wednesday, November 21st

Warm up
- 300m Indian Run
Hungry Hippo Med ball Game (See Nicole P. video)

Strength- 10X 100m Row (Partner up rest is partners time & transition) 

WOD- Chipper
50 Wall Balls, 20/14 lbs 50 Double Unders 
50 Kettlebell Swings, 20/14 lbs 50 Double Unders 
50 Toes-to-bars 
Row, 500 m 
25 Wall Balls, 20/14 lbs 25 Double Unders 
25 Kettlebell Swings, 20/14 lbs 25 Double Unders 
25 Toes-to-bars 
Row, 250 m

Thursday, November 22nd ~ Thanksgiving Day

~Turkey Day Adventure~

 

5K Run/Hike

Family Workout
For time: Ring around the Building
One Arm Kettlebell Overhead Walk
Wall Ball Lunge
Sandbag Squat & Carry
Tire Flip
Tire Carry
Overhead Plate Side Lunge
Etc. Etc. Etc.

Friday, November 23rd

WOD: 3 Min AMRAP Repeats x 2 Rounds
With a Partner - One person is working on Reps while the other is holding

Medball Cleans - partner holds a plank 
Ball Slams - partner holds in the bottom of a squat
Plate lunges- partner holds in the hollow position
Air Bike Cal- partner does a 100m farmer's carry 53/35

Partners can switch between the holds and the movements as much as they like keeping the couplet of movements for the 3 minutes gaining as many reps as possible as a team during that time.

 




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