MONDAY, NOVEMBER 13th
A.
Take 15 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
B.
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups
TUESDAY, NOVEMBER 14th
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jumps
Prone Plank Hold
Complete all 8 sets of one exercise before moving on to the next.
WEDNESDAY, NOVEMBER 15th
A.
In teams of two, partners alternate whole sets to complete 5 sets each of:
200 Meter Run
20 Unbroken Wall Ball Shots
10 Unbroken Deadlifts
THURSDAY, NOVEMBER 16th
A.
Four sets of:
Dumbbell Z-Press x 10 reps
Single-Leg Hip Bridge x 10 reps each leg @ 3011
Double-Under Practice x 60 seconds
B.
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders
FRIDAY, NOVEMBER 17th
A.
Take 15-20 minutes and build to today’s 1-RM Snatch
B.
For time:
40 DB Snatch (50/35lbs)
20 Alternating Reverse Lunges with DB Goblet Hold
20 Burpees
30 DB Snatch (50/35lbs)
20 Alternating Reverse Lunges with DB Goblet Hold
20 Burpees
20 DB Snatch (50/35lbs)
20 Alternating Reverse Lunges with DB Goblet Hold
20 Burpees
SATURDAY, NOVEMBER 18th
NICARAGUAN FUN!!
(3-6-7minute WOD Complex)