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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