Programming: November 14th – 18th, 2022
Monday, November 14th, 2022
Warm up: 4 Rounds
20 sec WORK & 10 sec REST
Row Calorie
Down Dog To Up Dog Stretch
Med Ball Ground-to-Overhead
Alt Deep Lunge + Rotation
Medicine Ball Clean
Strength:
Double Dumbbell Clean & Jerk
Warm Up: 3-3 Working: 3-3-3
WOD: 20 min AMRAP of:
10 Row Calories
10 DB Clean & Jerks 50/35 lbs
10 Wall Balls 20/14 lbs
15 Row Calories
15 DB Clean & Jerks 50/35 lbs
15 Wall Balls 20/14 lbs
...
Continue adding 5 reps each round to each movement until time expires
Tuesday, November 15th, 2022
Warm up: 2 rounds for quality of:
1min Jump Rope
10 Air Squats
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Snatch Grip Sotts Press
Strength: Overhead Squat
Warm Up: 3-3 Working: 2-2-2-2-2
WOD: For time:
40 Overhead Squats 75/55 lbs
30 Unbroken Double Unders
20 Lateral Burpee Over Bars
Wednesday, November 16th, 2022
Warm up: 7 min AMRAP of:
5 Push-up + Down Dogs
10 Plank Rotations
20sec Up Dog
10 Scorpion Stretches
10 Banded Lat Pull Downs
10 Muscle Clean + Press 45/35
Strength: Strict Pull-ups
20 Reps for Time
Strength: Strict Pull-ups
3 min AMRAP
WOD: 4 cycles:
5min AMRAP of:
3 Hang Power Cleans 135/95 lbs
5 Chest-to-bar Pull-ups
7 Sit-ups
Rest 1:30 between each cycle.
For each cycle continue the AMRAP.
Thursday, November 17th, 2022
Warm up: 2 Rounds
1min EACH for Max Reps of:
Echo Bike
2 Mule Kicks + 2 Straight Leg Raise
Romanian Deadlift 45/35 lbs
Plank Hold
Rotate to the next station every 1 min
Clock does not stop between stations
Strength: Deadlift
2-2-2-2-2-2-2
WOD: 15-12-9 Reps For Time of:
Deadlift 185/135 lbs
Bike Calorie
Friday, November 18th, 2022
Warm up: For time:
400m Run OR 2min Cardio
10 Banded Curls
10 Dive Bomber Push-ups
10x (1 V-up + 2 Alternating V-ups)
10 Diamond Push-ups
10 Beat Swings
10 Chest Stretches
200m Run OR 1min Cardio
Strength:
Alt Dumbbell Bicep Curl
10-10-10-10-10
_______________________________
Dumbbell Tricep Kickback
10-10-10-10
WOD: 8 Rounds For Time of:
200m Run OR 1min Cardio
10 Dumbbell Bench Press 50/35
5 Toes-to-bars
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