Programming: November 28th – December 2nd, 2022
Monday, November 28th, 2022
Warm up: 2 Rounds: 1min Each
Med Ball Ground-to-OH 20/14 lbs
Lateral Med Ball Jump
Med Ball Russian Twist 20/14 lbs
Seated Leg Lift Over
Plank Hold
Med Ball V-up 20/14 lbs
Med Ball Lunge + Torso Twist 20/14
Rotate immediately to the next station every 1 min & the clock does not stop or reset between stations.
WOD: 5 Rounds Of:
10 DB Front Rack Lunge 50/35 lbs
20 Wall Ball Sit-ups 20/14 lbs
-- Then: 400m Run OR 1min Cardio
-- Then: 5 Rounds Of:
10 Burpees
20 Wall Balls 20/14 lbs
-- Then: 400m Run OR 1min Cardio
-- Then: 5 Rounds Of:
10 Devils Press 50/35 lbs
20 Alternating Pistols
Tuesday, November 29th, 2022
Warm up: 2 rounds for quality of:
1min Row/Run/Bike/Jump Rope
5x (1 Inch Worm Walk Out + 1 Down/Up Dog Stretch)
10 Fire Hydrants
10 Opposite Pointers
10 Alternating V-ups
10 Squat + Twists
WU 2: For Quality
5x (2 Lunge+ 2 Ankle Stretch)
2 20sec Wrist Mobility
2 Banded Front Rack
20sec Stretches
2 Burgener Clean Warm-ups
Strength: Every 1min X 10Rounds 1 Clean & Jerk
Every 1:30 x 5 Rounds
1 Clean & Jerk
WOD: 7 min AMRAP of:
3 Clean & Jerks 135/95 lbs
3 Toes-to-bars
6 Clean & Jerks 135/95 lbs
6 Toes-to-bars
9 Clean & Jerks 135/95 lbs
9 Toes-to-bars
………………………………………………………………….
Continue adding 3 reps each round to each movement until time expires
Wednesday, November 30th, 2022
Warm up: 3 Rounds
20sec WORK | 10sec REST
Jump Rope
Leg Swoop
PVC Pass Through
Good Morning
Muscle Snatch
PVC Overhead Squat
Strength:
3 Deadlifts + 2 Hang Snatches + 1 OH Squat
Warm Up: 1-1 Working: 1-1-1-1
WOD: 5 Rounds – Each For time of:
50 Double Unders
12 Deadlifts 95/65 lbs
9 Hang Snatches 95/65 lbs
6 Overhead Squats 95/65 lbs
2min REST Between Rounds
Rx+ = Pick Load
Stimulus is 2min per round
Thursday, December 1st, 2022
Warm up: 10 min AMRAP of:
1min Foam Roll
10 Plank-to-Push-ups
4 Scorpion Stretches
5 No Push Up Burpee High Jump
10 Scapular Pull-ups
10 Beat Swings
5 Jumping Pull-ups
Strength: Bench Press
Warm Up: 5-5 Working: 5-5-5-5-5
WOD: 10 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
Friday, December 2nd, 2022
Warm up: 2 rounds for quality of:
2min Bike/Row
10 Cossack Squats
10x (1 KB Bicep Curl + 1 Goblet Squat) pick load
10 Plank Pass Through pick load
1min Mobility
WOD: 4 Rounds
1min Each Station for Max Reps
Echo Bike Calorie
30sec REST
Sandbag Bear Hug Carry, 25 ft
30sec REST
Row Calorie
30sec REST
50m Farmer Carry
30sec REST
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