Monthly Archives: November 2019

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill/Strength:
10 min emom
1 Power Clean + 1 Hang Squat Clean
start light and biled each round.
Mechanics - Consistency - Intensity!

WOD
EMOM x 24 MINUTES

Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
Wall-Sit
Bar Hang
weighted squat hold

Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
2 Front Squat + 4 Back Squat

WOD
For Time
10 ea alt KB Snatch (53/35)
20 T2B
30 Overhead Squat (135/95)
20 T2B
10 ea alt KB Snatch

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
10 minute on the clock
3 Push Press + 2 Push Jerks + 1 Split Jerk
start lite - increase weight based on your complex

WOD
AMRAP 12 Minutes
15 HRPU
12 Thrusters 95/65lbs
9 Ball Slam

Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle

Skill Work
Complete 4 Rope Climbs
After each climb, complete 10 Goblet Squats (choose your weight)
Rest as needed between efforts

WOD
Bike for 18 mins for Calories:
Every 3 Mins complete 12 Air Squats + 12 KB Swings (53/35) + 12 Sit Ups
(min 3,6,9,12)
RECORD TOTAL CALORIES