Programming November 18 to 22
Skills:
EMOM x 10:00
1- 6-12 Toes to bar/rings
2- Max distance HSW or 30 sec HS hold
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WOD
(4 rounds for time)
Run 400m
4 Rope Climbs
16 Push ups
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WOD
(For time)
100ft DB OHWL
50 1 arm S2OH
40 DB Step up
30 Burpees over DB
200 DUs
30 Burpees over DB
40 DB Step up
50 1 arm S2OH
100ft DB OHWL
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Rx: DB =35/50# or
KB =16/24Kg
Monday
Tuesday
Wednesday
Thursday
Friday
Strength
E2MO2M x 12:00
6 Bench Press (AHAP)
8 Strict Pull ups
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WOD
(5 Rounds for time)
6 Ring dips (box dips)
8 DB Power Clean (35/50)
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+ Accessory work
Strength
Tempo BackSquat
10-8-6-4-2 (Building)
Rest 90sec btw sets
Then,
X4 sets of:
8/leg Bulgarian Split Squats
8/arm KB Row
Rest 60 sec btw sets
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Finisher
Tabata WallBalls
Strength
5 sets of:
5 OHS (building)
10 Swiss ball tuck
Rest 2-3 min
WOD
(EMOM 8:00)
Bike for cals (20 sec hard : 40 sec Slow)
Rest 2:00
(EMOM 8:00)
Row for cals (30 sec hard : 30 sec slow)
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SATURDAY
OPEN GYM from 8:30AM to 12:00PM
Conditioning workout @ 10:00AM
