Sunday, November 11 - Saturday, November 17

Sunday, November 11 - Rest Day

Happy Veteran’s Day to all past & present US military veterans!

Mobility of the Week

Self-assessment:

  • 10 OHS w/red band around knees/rig

  • 10 inch worm push ups

  • 10 hollow rocks

  • Wall Angels 2x10

Smash w/ Roller or Lax Ball:

  • Glutes

  • Hamstrings

  • Adductors (inner thigh)

  • Calves

  • Bottoms of feet

  • Quads, Pecs

  • Upper Back/T-spine

  • Upper Trap

  • Lats

  • Forearms 

Stretches/Bands:

  • Hip Grinders w/band (30-40 sec)

  • Cat/Camel 15 reps

  • Banded Good Mornings 2x10

  • Couch Stretch 30 sec/side 

Monday, November 12 - [In honor of Veteran’s Day]

Hero WOD: 4 Rounds for Time

“Klepto:” U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. 

  • 27 Box Jumps (20/24)

  • 20 Burpees

  • 11 Squat Clean (103/155)

*35 minute time cap.

Tuesday, November 13

Strength: 4 Rounds [for quality]

  • 15 Toes to Rig

  • 15 Back Extensions

WOD: 15 Minute EMOM

Minute 1:

  • 8 Hang Snatch (93/135)

Minute 2:

  • 10/12 cal. Row or Bike

Minute 3:

  • :30 Hollow Rocks

Strength - 6:45PM

Strength Work

  • Strict Press - 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

  • Back Squat - 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

Accessory Work: For Time

8-7-6-5-4-3-2-1

  • Strict Pull-Up

  • DB Push-up +DB Row (completing a row with both hands is 1 rep)

Wednesday, November 14

Strength: Push Jerk

  • 5-5-5-5-5

WOD: 12 Minute AMRAP

  • 10 Right Arm DB Push Press (35/50)

  • 10 Left Arm DB Push Press (35/50)

  • 20 Sit-Ups

  • 40 Double Unders

Thursday, November 15

Strength: Back Squat

  • Establish a 1 Rep Max [compare to 7/16/18]

WOD: 10 Minute Ladder [compare to 9/30/16]

  • 3 Overhead Squat (93/135)

  • 3 Toes to Bar

  • 6 Overhead Squat (93/135)

  • 6 Toes to Bar

  • 9 Overhead Squat (93/135)

  • 9 Toes to Bar

  • 12 Overhead Squat (93/135)

  • 12 Toes to Bar

*Continue the ladder to 15/15, 18/18, 21/21 until time expires. 

Strength - 6:45PM

Strength Work

  • Deadlift- 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

  • Bench Press - 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

Accessory Work

10 Minute EMOM

  • :30 Hanging L-Sit

  • 16 Alternating Single Leg Box Squats

Friday, November 16

Strength: Turkish Get-Up

  • 3-3-3 [each arm]

WOD: Every 5 Minutes (x4)

  • 12 Calorie Row/Bike

  • 20 Squat Jump

  • 12 Deadlift (93/135)

  • 20 Goblet Squat (35/55)

Saturday, November 17

WOD: For Time

  • 2,000M Bike or 1,000M Row

  • 100 Wall Balls (14/20) (10/10)

  • 75 KB Swings (35/55)

  • 50 Hand Release Push-Ups

  • 25 Burpee Pull-Ups

Posted on November 11, 2018 .