Monday, November 26, 2018

11/26-12/1

11/26-12/1 Double or single strength.
If you come 2 days pick the double strength that you didn’t do the week before and chipper. You can do the work outs on any days that you can make it in. Ask for help if you need to review the moves.

Monday

Warm-up:
Dynamic

Mini WOD:
1 Push up, 1 DL
2 Push up, 2 DL
3
4
5
6 Push up, 6 DL


Strength 1:

5x5 Bench
10-12 V up


Strength 2:

5x5 Dead lift
20 Russian twist



Wod: 6RFT
12 Pull ups
12 DL RX 185/125, Master 165/115, Scaled 135/95
1 min Row


Tuesday

Warm-up:
PVC and Barbell

Mini WOD:
3 rounds:
5 Devil press
10 Air squat

Strength 1:
2x5 Front Squat
3x5 Back Squat


Strength 2:
Clean+Hang Clean+Jerk
Find your Max.

WOD: AMRAP 8
15 S2OH RX 135/95, Master 115/75, Scaled 95/65
20 Bar Facing Burpee (Scaled 12)

Bonus:
Tabata ABS!


Wednesday

Warm-up:
2RNDS
500M Row
50 DU or 100 Singles

WOD: 
22 DL
250M Row
22 DB Thrusters
250M Row
22 Pull ups
250M Row
22 Box Jumps
250M Row
22 KBS
250M Row
22 Sumo High pull
250M Row
22 Gobblet Squat

Thursday

Warm-up:
PVC and Bands

Strength 1:
4x10 Incline DB Bench
4x 10 DB Row

Strength 2:
4x10 SLDL
10 Cal bike or row

Wod:
EMOM 16
Even: 15 KBS 72/53
Odd: 30 DU or 60 Singles

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

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