Programming: November 7th – 11th, 2022
Monday, November 7th, 2022
Warm up: 2 rounds for quality of:
20 Forward + Reverse Lunge
1min Plank Hold
10 Active Pigeons
5 Barbell Good Mornings
5 20sec Bottom Squat Hold
30sec Front Rack Mobility
Strength: Front Squat
5-5-5-5-5
DB/Light Weight: Front Squat
7-9 Reps x 8-10 Sets
Bodyweight: Jumping Squats
10-12 Reps x 10 Sets
WOD: 10 rounds for time of:
2 Goblet Squats 70/53 lbs
3 Russian KB Swing 70/53 lbs
4 Kettlebell Lunges 70/53 lbs
Tuesday, November 8th, 2022
Warm up: 2 rounds for quality of:
20 Jumping Jacks
10 Alt Deep Lunge + Rotations
20 High Knees
20 Butt Kickers
10 Leg Swoops
10 Mule Kicks
10 Alternating V-ups
10 Lemon Squeezers
Endurance: Each for time:
Run: 4 x 200 m
Rest 1 min between efforts.
WOD: 6-5-4-3-2-1 Reps For Time:
Hang Power Snatch 95/65 lbs
Toes-to-bar
Then: 400m Run
Then: 6-5-4-3-2-1 Reps For Time:
Hang Power Snatch 115/75 lbs
Toes-to-bar
Then: 400m Run
Then: 6-5-4-3-2-1 Reps For Time:
Hang Power Snatch 135/95 lbs
Toes-to-bar
Wednesday, November 9th, 2022
Warm up: 6 min AMRAP of:
10 6 Count Burpees
10 Sumo Squats
10 Single Leg Deadlift 45/35 lbs
10 Romanian Deadlift 45/35 lbs
10 Cossack Squats 45/35 lbs
Strength: Sumo Deadlift
3-3-3-3-3
WOD: 7 min AMRAP of:
1 Sumo DL High-pull 95/65 lbs
1 Lateral Burpee Over Bar
2 Sumo DL High-pull 95/65 lbs
2 Lateral Burpee Over Bars
3 Sumo DL High-pull 95/65 lbs
3 Lateral Burpee Over Bars
Continue Adding 1 Rep Each Round until “Time”
(4, 5, 6, 7……15, 16, 17, 18)
Thursday, November 10th, 2022
Warm up: For time:
1min Jump Rope
-- Then: 3 rounds of:
10 Lat Pull Downs
10 Reverse Lunges
10 Narrow Squats
20sec Flexed Arm Hang Chin-Up
-- Then: 1min Jump Rope
-- Then: 2 rounds of:
1min Ankle Mobility
1min Hip Mobility
Skill: 12 mins of:
Rope Climb Practice
WOD: 20 min AMRAP of:
2 Rope Climbs
20 Alternating Pistols
40 Double Unders
Friday, November 11th, 2022
Warm up: For quality:
30sec Plank Hold
30sec L Side Plank
30sec R Side Plank
30sec Hollow Hold
30sec Childs Pose
10 Thread-the-Needles
30sec Cobra Stretch
10 Pike Push-ups
10sec Tripod Hold
5 Handstand Wall Kick-ups
30sec Wall Handstand Hold
Strength: Shoulder Press
Warm Up: 3-3 Working: 2-2-2-2-2
WOD: “J.T.”
21-15-9 Reps For Time Of:
Handstand Push-up
Ring Dip
Push-up
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