FRI22NOV2019

WOD

Primer
2 Rounds
10ea/side Half Kneeling BU KB Press https://bit.ly/2O84YLu
10 Straight Arm Banded Pulldowns
6 Squat Plate Press Out (3sec hold at bottom)

Strength
Push Press: Find 1RM

Conditioning
AMRAP in 4 Minutes:
4 Squat Clean Thruster (185/125)
8 Toes to Bar
AMRAP in 3 Minutes:
8 Squat Clean Thruster (135/95)
8 Toes to Bar
AMRAP in 3 Minutes:
12 Squat Clean Thruster (95/65)
8 Toes to Bar

THU21NOV2019

WOD

Mobility
LX T-Spine
Psoas Smash
Banded Hamstring stretch

Primer
2 Rounds
5 Alternating Tripod OH Reach
5 Alternating Downward Dog w/ Reach https://bit.ly/2QyVJpf
8ea/side KB Windmills

Strength
Alternating Tabata (8 rounds of 20 sec on 10 sec off):
Plank
Situps
Elevated Hamstring Bridge Hold https://youtu.be/Sf20REKCb3g

Conditioning
Teams of 2, 3 Rounds for Time:
40/34 Cal Bike
100 Double Unders
40 Kettlebell Swings (53/35)

WED20NOV2019

WOD

Primer
2 Rounds
10 Banded Wall Slides* https://bit.ly/2XxQx6C
10 Scap Pullups
25ft KB Duck Walks https://bit.ly/2QB6yqO

*Braced core, neutral spine, band around wrists

Strength
5 Sets:
50ft Sled Drag
8-12 Strict Toes to Ring

Conditioning
“Jackie”
For Time:
1000M Row
50 Thrusters (45/35)
30 Pullups

TUE19NOV2019

WOD

Primer
2 Rounds
10 Wall Angels
25ft Banded Quadruped Bear Crawls*
8ea/side KB SL DL

*Resistance band around wrists/keep torso and hips level

Strength
Shoulder Press: Build to 3RM, then complete 3 singles at same weight.

Conditioning
5 Rounds for Time:
12 Deadlifts (165/115)
10 Burpees over Bar

MON18NOV2019

WOD

Primer
2 Rounds
10 Alt Squat Thoracic Rotation https://bit.ly/2Xm6uwB
10 Alt Plank Shoulder Taps
6 BB Aipa Rows

Strength
Back Squats: warmup, then 5 set of 4 w/ 60 sec rest between sets
*if you completed all 3 sets last week move up 5-10%

Conditioning
AMRAP in 14 minutes:
5 Strict Pullups
5 Front Squats (135/95)
100M Run

SAT16NOV2019

WOD

Primer
2 Rounds
10 Alt Scorpion Twists
10 Alt 9090 BU KB Reverse Lunges
6ea/side Box Blast Off’s

Strength
5 sets:
50ft Farmers Carry Heavy but Perfect
8 Lateral DB Raises
8 DB Curls

Conditioning
Teams of 2, for Time:
5 Rounds:
8 Power Cleans 75% of 1RM PC
16 Syncro Bar Facing Burpees
24 Syncro Air Squats

*8 PC = 4 ea. Syncro movements: both partners do full number together, synchronized.