WED25NOV2020
WOD
Mobility
Foam Roll (T-Spine, Lats, Glutes, Legs)
PVC Warm-Up
Primer
2 Sets
10e/leg SL Glute Bridge
3e/leg 3-Way Lunge (weighted)
100m Jog
Clean Progression Warmup
Conditioning
8 Rounds for Time (30 min cap):
300M Run
3…
TUE24NOV2020
WOD
Mobility
Banded Upper/Lower Body Stretch
Primer
2 Sets
10 Goblet Goodmornings
8e/side KB Press + Windmill
3 Wall Walks
Strength
5 Rounds:
20 Yard Farmers Carry, Heaviest Possible
Rest 10 seconds
Max Rep Burpees in 20 sec
Rest…
MON23NOV2020
WOD
Mobility
Double Pigeon
Frog Stretch
Kneeling Stretch
Primer
2 Sets
15s e/side Copenhagen Planks
12 Poor Man's Leg Curl
6e/side Hip Air Planes (use BB)
Strength
Back Squat: 6 sets of 2 @85-90%
Rest 60 seconds between sets
Conditioning
For…
SAT21NOV2020
WOD
Mobility
PVC Pipe Warmup
5 Minutes: Abmat Volleyball
Primer
2 Sets
8 Alt Downdog + Scorpion Twist
5 BB Goodmornings
5 BB OHS
3e/side Box Blast Off
Conditioning
In teams of two, alternate rounds to complete as many rounds…
FRI20NOV2020
WOD
Mobility
BB Trap/Tricep/Forearm Smash
BB OH Stretch
Cossack Squats
Couch Stretch
Primer
2 Sets
10 Alt Squat Hold w/ Thoracic Rotation
15-20s Chinup Hold
6 BB Squat Jumps
Strength
Clean and Jerk: 20 minutes to find max
Only…
THU19NOV2020
WOD
Mobility
Foam Roll:
Pec Stretch, Lats, Glutes, Legs
Primer
2 Sets
8e/side HK KB Chop
10 Alt KB Hand Off (stay in RDL)*
10 Hollow Rocks
*Right leg on 1st set, Left leg on 2nd set
Conditioning
5 Rounds for Time:
300M Run
9…
