| Week of 11/24/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 3/4 Phase 3 (Clusters) Week 0/4 Phase 4 (Testing) Front Squat Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 (Beat last week) |
Week 5: Clean and Jerk Progression (18 min) 2 Cleans and 1 Jerk x 2 1 Clean and 1 Jerk x 4 |
Phase 1 (Linear Progression) Week 3/4 Phase 2 (Clusters) Week 0/4 Phase 3 Test A1. Push Press 5×3 A2. Bent over Barbell Rows 5×5 |
Phase 1 (Linear Progression) Week 3/4 Phase 2 (Clusters) Week 0/4 Phase 3 (Testing) Back Squat Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 (beat previous week) |
||
| WOD | 4 Rounds For Time 9 Burpees 7 Front Squats (135/95) 200m Run L2: (115/85) L1: Sprawls, (95/65) |
EMOM 12 min 3 Deadlifts (135/95) 3 Power Cleans 3 Push Jerks L2: (115/85) L1: (95/65) Beginner: With DBs |
AMRAP 8: 8 Wall Balls (20/14) 8 Pull-Ups Rest 4 Min AMRAP 8: 12/10 Cal Assault Bike or Row 12 Box Jump w/Step Downs (24/20) L2: (14/10) Banded Pull Ups or jumping PU, 10/8 cals, box height (20/14) L1: (10) and/or WB thrusters, Ring Rows, 8/6 cals, Step-Ups |
Thanksgiving – Enjoy your holiday! | Open Gym 9-11AM | For time 1 Round of ”Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats) 50 Double Unders 50 Abmat Sit-ups 2 Rounds of ”Cindy” 40 Double Unders 40 Abmat Sit-ups 3 Rounds of ”Cindy” 30 Double Unders 30 Abmat Sit-ups 4 Rounds of ”Cindy” 20 Double Unders 20 Abmat Sit-ups 5 Rounds of ”Cindy” 10 Double Unders 10 Abmat Sit-ups L2: Banded Pull Ups, 75 Doubles/Singles Mixed L1: Ring Rows, chest elevated push ups, 100 Singles |
| BRO SESH | DB Glute Bridges 4×8 1 Count Up 2 Count Hold at the Top 3 Count Descent |
Banded KBS EMOM 5 20 Swings L2: 15 L1: 10 |
Top Down DB Bench Press 3×8 each – Extend both arms up over the shoulders. – Perform a bench press on one arm while the other remains in extension. – Alternate arms. |
3-4 Rounds Superset Banded Palof Press 10 reps per side Upside Down KB Walk x 25ft each Rest 1:00 |
||
| Stretching | Pigeon Happy Baby Puppy Dog |
Forward Fold Archer Pose Lizard |
Eagle Twisted Cross Saddle Pose |
Pigeon Supine Twist Dragon |
Downward Dog Thread The Needle Seal/Sphinx Frog |