WEEK of WOD's 11.18.19 - 11.23.19

MONDAY, NOVEMBER 18th

A.

For 4 Rounds, complete as many reps as possible in 4 minutes of:

500/450m Row

9 Burpee Box Jump Over (24/20")

Max Reps DB Thruster (50/35lbs)

Rest 2 minutes between sets

Reps Goal: 15+ ea round

Scale to: by Load

B.

3-5 Quality Sets:

10 Cal Ski Erg or 10 Cal Bike Erg

30 sec Hollow Body Hold

15 DB Weighted Sit-ups

Spend 2min in Couch Stretch or Lying Quad Stretch btw sets

TUESDAY, NOVEMBER 19th

A.

In 15 minutes, build to a heavy set of 3 reps...

Push Press 3-3-3-3-3

B.

Every 90 seconds for 15 minutes (6 Rounds):

10 Overhead Squats (75/55lbs)

10 Bent-over Rows (75/55lbs)

Max Push-ups Min 1-3-5

Max Jumping Lunges Min 2-4-6

Reps Goal: @ least 30sec to work

Scale to: by Load, 7 reps

*Use box for push-ups/ use reverese lunges instead of jumping

C.

Scorpion/Supernova Ball Pec Smash

WEDNESDAY, NOVEMBER 20th

A.

For Time with Partner:

Cal Assault Bike

30-25-20-15-20-25-30

*each partner completes each set of cals, one works/ one rests

B.

For Quality:

100-80-60-40-20

Double Under

5-4-3-2-1

Rope Climb 15'

* x3 SU (300/240/180/120/60)

* x2 Rope Climb Progressions

C.

Puppy Dog Stretch/ Supernova Ball Lat Smash

THURSDAY, NOVEMBER 21st

A.

4 min AMRAP:

5 Toes to Bar

5 Deadlifts (225/155lbs)

5 Ball Slam (50/30lbs)

2 min Rest

4 min AMRAP:

10 Toes to Bar

10 Deadlifts (185/135lbs)

5 Ball Slam (50/30lbs)

2 min Rest

4 min AMRAP:

15 Toes to Bar

15 Deadlifts (135/95lbs)

5 Ball Slam (50/30lbs)

B.

3-5 Quality Sets:

10 DB Box Step Overs - Farmers Carry (24""/20")

15 Barbell Weighted Glute Bridges - shoulders on bench

20 GHD Sit-ups

Supernova Ball Low Back/ Pretzel Stretch in btw sets

FRIDAY, NOVEMBER 22nd

A.

In 10 minutes, build to a heavy set of 5 reps:

Squat Clean 5-5-5-5-5

*touch n go if desired, not necc, but a quick reset is

B.

In teams of 4, for 20 minutes complete as many rounds and reps as possible of...

10 Cal Air Runner

100' Bear Crawl (Down and Back)

10 Cal Ski Erg

100' Sandbag Lunges (50/35lbs)

Side Plank Right Side *if needed

Side Plank Left Side *if needed

If more than 4 per team, use plank spots

SATURDAY, NOVEMBER 23rd

A.

5 Rounds for Time:

5 Wall Walks

10 Russian Kettlebell Swings (70/53lbs)

20 Air Squats

Scale to: 1/2 Wall Walks, Walking Planks x 12, by Load

B.

3 Rounds for Quality:

10 D-Ball Cleans

15 No Touch Box Jump

Mixed Carry Lap