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Nov

November 14 – 20

By: Tim Rockenbach Leave a Comment

 

Monday November 14 

  • Warm-Up: Double Under Practice/Side Squats/DB Push Press/KBS
  • Strength: Front Squat 3-3-3+ @ 70/80/90% WSW + 10 Pounds
  • WOD: EMO(2)M 18 – KBS/Thrusters
  • Comp WOD: OHS 5-5-3-3-1-1-1

JV Kids:

  • Strength: Front Squat 5x
  • WOD: EMO(2)M 18 – KBS/Thrusters

Tuesday November 15

  • Warm-Up: Banded Shoulder Activation/HS Walk (L)/Ring Row/HS Walk (R)/Step Up
  • Strength: Press 3-3-3+ @ 70/80/90% WSW + 5 Pounds
  • WOD: AMRAP 7 – Pull Ups/Box Jumps/HSPU
  • Comp WOD: Bench Press 3-3-3+ @ 70/80/90% WSW + 5 Pounds

Wednesday November 16

  • Warm-Up: Leg Raises/Push Ups/ Back Ext
  • Mobility: T Spine/Hips/Ankles
  • WOD: 10 RFT – Plate Burpees/Plate Sit Ups/Obstacle Course (20 min Time Cap)
  • Comp WOD: Freestyle Fran – 45 reps of each Thrusters/Pull Ups, Partition as needed

JV Kids:

  • WOD: 10 RFT – Plate Burpees/Plate Sit Ups/Obstacle Course (20 min Time Cap)

Thursday November 17

  • Warm-Up: Row/Good Mornings/Russian Twist/Lunges
  • Strength: Dead Lift 3-3-3+ @ 70/80/90% WSW + 10 Pounds
  • WOD: 3 RFT – Row/Power Clean/Front Rack Lunges/Rest
  • Comp WOD: GHD Sit ups & Hip Extensions

Friday November 18

  • Warm-Up: Team Bowling
  • WOD 1:  4 RFT each – row/1 Arm KB Hold
  • WOD 2: 3 RFT – DB (L) Snatch/DU/DB (R) Snatch/DU
  • Comp WOD: Thrusters 5-5-5-5-5

JV Kids:

  • WOD 1:  4 RFT each – row/1 Arm KB Hold
  • WOD 2: 3 RFT – DB (L) Snatch/JR/DB (R) Snatch/JR

Friday Night Lights – Weight Lifting @ 6:30pm

  • Warm-Up: Row/Shoulder Mobility/Spiderman/Inch Worm/Duck Walk
  • Skill: Snatch, Burgener Warm Up
  • WOD: Pause OH Squat – 5/5/5
  • WOD: Snatch Balance – 3/3/3
  • WOD: Hang Squat Snatch – 1/1/1

Saturday November 19

  • Warm-Up: Tabata Plank Hold/100 DU/Tabata Hollow Hold
  • WOD 1: 7 RFT – Box Jump Over/DB Front Squat/Burpee (20 Min Cap)
  • WOD: AMRAP 20- Slam Balls/DB Push Press/Row
  • Comp WOD: 5 RFT – Rope Climb/Run or Row

Sunday November 20

  • Rest Day

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