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
