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
