30
Oct

October 31 – November 6

By: Tim Rockenbach Leave a Comment

img_0405

Monday October 31 

  • Warm-Up: Row/SDHP/Sit Up/Push Up/Inch Worm & Burgener
  • Mobility: Front Rack/T-Spine/Hips
  • WOD: (F) 7 RFT (P) 10RFT – Power Clean/Hollow Rock/Iso Ab to Plank
  • Comp WOD: Time Priority “Diane” Deadlifts & HSPU

JV Kids:

  • WOD: 10RFT – Power Clean/Hollow Rock/Iso Ab to Plank

Tuesday November 1

  • Warm-Up: Double Under Practice/Air Squat/Skaters/Side Squat/DB Push Press
  • Strength: Front Squat 5-5-5+ @ 65/75/85% WSW + 10 Pounds
  • WOD: 5 RFT – Slam Balls/Side Hurdles/Bear Crawls or Wall Walks
  • Comp WOD: GHD Hip Extensions & Sit Ups

Wednesday November 2

  • Warm-Up: Row or Run/Broad Jumps/Wood Choppers/Ring Rows/Banded Shoulder Activation
  • Strength: Press 5-5-5+ @ 65/75/85% WSW + 5 Pounds
  • WOD: 21-15-9 Dips/Jump Rope or DU/Rest then 21-15-9 Pull Ups/Burpees
  • Comp WOD: Bench Press 5-5-5+ @ 65/75/85% WSW + 5 Pounds

JV Kids:

  • Strength: Press 5x    
  • WOD: 21-15-9 Dips/Jump Rope or DU/Rest then 21-15-9 Pull Ups/Burpees

Thursday November 3

  • Warm-Up: Junk Yard Dog & Bergener, Banded Shoulder Activation
  • Strength: EMOM 10 – Power Snatch EMOM 12 – Squat Clean w/ Max Wall Balls
  • WOD: EMOM 12 – Squat Clean w/ Max Wall Balls
  • Comp WOD: Back Squat 5-5-5

Friday November 5

  • Warm-Up: Skaters/RDL/Russian Twist/Back Ext/Inch Worm
  • Strength:  Dead Lift 5-5-5+ @ 65/75/85% WSW + 10 Pounds
  • WOD: 7 RFT – Row/SDHP/Push Up/Sit Up
  • Comp WOD: Weighted Step ups & Step Up and Overs

JV Kids:

  • Strength: Dead Lift 5x
  • WOD: 5 RFT – Row/SDHP/Push Up/Sit Up

Friday Night Lights – Weight Lifting @ 6:30pm

  • Warm-Up: Row/Banded Shoulder/Hip Openers/Front Rack Mobility
  • Skill: Clean & Jerk, Burgener Warm Up
  • WOD: Pause Front Squat – 5/5/5
  • WOD: Push Jerk – 3/3/3
  • WOD: Hang Squat Clean – 1/1/1

Saturday November 6

  • Warm-Up: Row/KBS/Jumping Squat/Lunges
  • Mobility: Calves/Hips/Glutes
  • WOD: AMRAP 25 – Goblet Squat/Box Jump/KBS/OH Lunge/Run
  • Comp WOD: 10k Run or Row

Sunday November 7

  • Rest Day

Speak Your Mind

*