Programming: November 21st - 25th, 2022

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November 21, 2022
Programming: November 21st - 25th, 2022

Programming: November 21st - 25th, 2022

Monday, November 21st, 2022

Warm up: 2 Rounds

30 sec WORK | 15 sec REST

Inch Worm Walk Out

Scap Push-up

Lateral Jump

Handstand Hold

Jump Rope

Strength: Every 90sec x 15min Alternating Between:

45sec Strict Handstand Push-up

45sec Double Under Practice

WOD: 5 rounds for time of:

30 Double Unders

5 Push Press 135/95 lbs

30 Double Unders

10 Handstand Push-ups

Tuesday, November 22nd, 2022

Warm up: 2 rounds for quality of:

30 High Knees

10 Banded Lat Pulldowns

20 Lateral Box Step Overs

10 Beat Swings

10 KB Good morning pick load

10 Alt Deep Lunge + Rotations

10 Active Pigeons

10 90/90 Switches

30sec Child's Pose

WOD: For 4 cycles:

5min AMRAP of:

10 Pull-ups

8 Box Jump Overs 24/20 in

10 Single KB Deadlifts 53/35 lbs

8 KB Reverse Lunge 53/35 lbs

400m Recovery Run

Rest 3 mins between each cycle.

For each cycle continue the AMRAP.

Wednesday, November 23rd, 2022

Warm up: 2 Rounds

20 sec WORK | 10 sec REST

Alt Deep Lunge + Rotation

Muscle Clean 45/35 lbs

Front Squat 45/35 lbs

Push Press 45/35 lbs

Back Squat 45/35 lbs

Ring Row

Strength: Bear Complex

Warm Up: 2-2 Working: 2-2-2-2-2

Rx WOD: 9-7-5 reps, for time of:

Thruster 185/125 lbs

Ring Muscle-up

Int WOD: 9-7-5 reps, for time of:

Thruster 155/105 lbs

Ring Dip

Scale WOD: 9-7-5 reps, for time of:

Thruster 115/75 lbs

Strict Push Up

Thursday, November 24th, 2022

Turkey Day Adventure

5K For Time

OR

10K For Time

Friday, November 25th, 2022

Warm up: 3 rounds for quality of:

10 Row Calories

30sec Plank Hold

10 Good Mornings

10 Bumper Plate Russian Twist

Strength: Tire Flip

Warm Up: 3-3 Working: 5-5-5

Partner WOD: 25 min AMRAP of:

100 DB Snatches 50/35 lbs

50 Row Calories

50 Tire Flips

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