Sunday, November 26 - Saturday, December 2

Sunday, November 26 - Rest Day

 

Mobility of the Week - To be performed on your own at open gym or at home.

Self assessment

  • 10 air squats + 10 push ups + 10 arm circles (forward and backwards) 

Smash w/ Foam Roller, Barbell or Lax Ball (1-2 minutes each)

  • Upper Back/Shoulders
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • Calves/Achilles

Resistance Band stretches 

  • Hamstring - 2x15,
  • Shoulder Flexion (30 second hold each side) 
  • Ankle Dorsiflexion - 2x15

Wild Card - reassessment -

  • Pick something out of your assessment and work on it! Spend 4-5 min smashing and/or stretching.

 

Monday, November 27 - FREE Mobility Class at 5:30PM w/ Dr. Chris!

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 75% of 1 Rep Max

Buy-In..

  • 500M Row 

Then...10 Rounds for Time

"Cindy" 

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*20 minute time cap.

 

Tuesday, November 28

WOD: For Total Time

  • 2,000M Bike

...rest precisely 2 minutes and then complete...

3 rounds for time

  • 10 Deadlift (103/155)
  • 5 Shoulder to Overhead (103/155)

...rest precisely 2 minutes and then complete...

  • 75 KB Swings (35/55) 

...rest precisely 2 minutes and then complete...

  • 500M Row

Strength - 7:30PM

  • 5 Hang Muscle Snatch + 5 Snatch Balance - 3 sets
  • Above the Knee Hang Snatch - 6x2
  • Snatch Grip Deadlift - 3x5
  • Wide Grip Pull-Up - 3x10
  • Glute Ham Raise - 3x10-12
  • Bounding Broad Jumps - 3x5

 

Wednesday, November 29

Strength: Clean

  • 5x2

WOD: For Time

10/5-8/4-6/3-4/2-2/1

  • Squat Clean (163/225)
  • Rope Climb

*18 minute time cap. Scale for rope climbs will be 25/20/15/10/5 ring rows [make them challenging!] 

 

Thursday, November 30

Strength: 3 Rounds (not for time)

*Scale for skin the cats will be 5 "ball ups", 10 toes to rings, or 10 toes to rig. 

WOD: 18 Minute MOMO for Total Reps

  • Max Burpee Box Jump Over (20/24)
  • Max Row (cal) or Bike (cal)
  • Max Double Unders

*There will be 3 scores today; max burpee box overs, max calories, and max DU or single skips.

Strength - 7:30PM

  • Tall Jerks - 3x5
  • Close Grip Overhead Squat - 3x5
  • Above the Knee Hang Clean - 6x2
  • Rack Jerks - 5x2
  • Press in Split - 3x5
  • YTW - 3x10
  • Incline Row - 3x8

 

Friday, December 1

Strength: 10 Minute MOMO

Push Jerk 

  • 3 Reps at 75-80% of 1 Rep Max

WOD: 5-10-15-10-5 for Time

  • Hang Snatch (63/95)
  • Overhead Squat (63/95)

*10 minute time cap. This weight should be <60% of 1 rep max for both lifts. If OHS is not done with full depth or straight arms yet, modify with back squats.

 

Saturday, December 2

WOD: 28 Minute EMOM

Minute 1:

  • 15 PVC Sit-Up

Minute 2:

  • 15 Thrusters (33/45)

Minute 3:

  • 150/175M Row or 10/12 cal. Bike

Minute 4:

  • 15 KB Sumo Deadlift High Pull (35/55)
Posted on November 26, 2017 .