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MONDAY NOVEMBER 19

WARM UP

500 meter row

3 rounds

10 overhead wall squats

10 pass throughs

10 inch worms

30 second squat stretch

STRENGTH

4 sets of 2 snatch balance (add weight until hard but doable)

4 sets of 2 squat clean @80%

WOD

5 rounds for time

6 handstand push ups

10 KB swings @53/35

14 jumping lunges

It's important to know your numbers for ALL the lifts we do. Here's a link to a calculator that can help you find your 1 rep max based on past performances. These are not perfect, but can help a ton when you're trying to work up to a heavy lift, whether it's a 1RM or a 5RM. Knowing is half the battle.

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SATURDAY NOVEMBER 17

WARMUP

100 double unders (200 singles)

3 rounds

10 situps

10 pushups

10 squats

20 sec pigeons stretch (each side)

 

WOD

4 Rounds

400m run

10 Sandbag get-ups

20 Burpees

 

No running class tomorrow. Jason left an assignment for you guys as homework:

400m run

800m run

1600m run

800m run

400m run

 

200m walk between each run. Each run should be performed at 80-90% maximum effort.

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Workout of the Day 5 x1 back squat then Work up to heavy single snatch then Work up to heavy single clean and jerk

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THURSDAY NOVEMBER 15

WARM UP

500 meter row

3 rounds

2 turkish get ups

10 inch worms

20 sit ups

30 second squat stretch

STRENGTH

5 X 1 back squat

(work up to about 90%)

WOD

50-40-30-20-10 reps for time

Wall ball

Double unders

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WEDNESDAY NOVEMBER 14

WARM UP

100 double unders

3 rounds

10 goblet squats

10 KB swings

10 toes to bar

30 second pigeon stretch

STRENGTH

5 X 1 back squat

(Work up to about 90%)

WOD

2000 meter row time trial

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TUESDAY NOVEMBER 12

WARM UP

500 meter row

3 rounds

10 GHD hip extensions

10 GHD sit ups

10 push ups

30 second squat stretch

STRENGTH

5 X 1 back squat

(Work up to about 90%)

WOD

3 rounds for time

15 dips

15 KB swings @53/35

15 weighted sit ups @45/25

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VETERAN'S DAY

WARM UP

500 meter row

3 rounds

10 KB swings

10 med ball slams

15 V ups

30 second pigeon stretch

WOD

11 rounds for time

11 front squats @95/65

11 pull ups

At the 11th minute, pause for a full 1 minute of silence. No music, no movement. Be respectful.

40 minute cut off

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SATURDAY NOVEMBER 10

WARMUP

500m row

3 rounds

10 squats

10 burpees

10 toe to bar

30sec plank hold

 

WOD

15 min AMRAP

10 Pushups (games style)

15 Box Jumps

20 Situps

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FRIDAY NOVEMBER 9

WARM UP

500 meter row

3 rounds

20 lunges

20 sit ups

10 pass throughs

10 good mornings

STRENGTH

Work up to 1RM weighted pull up

WOD

5 rounds

1 minute wall sit

1 minute plank

10 dips

10 strict pull ups

We have several athletes competing in Fitness Elevated, starting today (Friday). Here's a link to the page, and you can track their progress. Crush it!

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THURSDAY NOVEMBER 8

WARM UP

100 double unders

3 rounds

10 KB swings

10 goblet squats

30 hollow rocks

30 second pigeon stretch

STRENGTH

Back squat 20 reps @80%

WOD

4 rounds, each for time

5 squat clean thrusters @135/95

20 medicine ball slams @20/15

250 meter row

Rest until a rower becomes available