Monday, November 3, 2019
Warmup (15 min): 8 min work
200m run, 250m row, or 1 min bike
10 Band Pullaparts
20 Band Pullthroughs
Strength (25 min): Squat
5-6 sets of 50-60% x 5
*Level 1 1 warmup set then 5 sets of 5 at current work weight
Between Sets:
1) 7-15 KB Swings
2) 7-12 Wreck Bag or Slam/Medball Glute Bridges
3) One Length Monster Walk
Conditioning (15 min): 21-15-9 not for time, 8 min cap
DB Thrusters (35-40/20-25) *Level 1 Goblet Squats
KB Sumo Deadlift (53/35) *Scale Up/Sport Sumo Deadlift High Pull
Situps *Scale Up Hanging Knee Raises
Tuesday, November 4, 2019
Warmup (10 min): 7 min EMOM
:00s 7 KB Swings, 2 Goblet Squats
:30s 5-7 Broken Table/Side
Strength (25 min): Press/Push Press/Bench Press
5-6 sets of 50-60% x 5
*Level 1 1 warmup set then 5 sets of 5 at current work weight
Between Sets:
1) Offset KB Carry down & back mats
2) Prowler Walk or Sled Drag light weight down & back
Conditioning (25 min): 4 rounds
Barbell (95-135/65-95) or DB Row, 8-12 reps
150m row or 1:15 bike
60 Single Unders, 20 Double Unders, or Practice rope for :30-:40
12-15 Box Jumps or Med-Ball Box Stepups (14-20/10-14)
Wednesday, November 5, 2019
Warmup (10 min): 5 min Dynamic Work
Karaoke down & back turf
Side Shuffle down & back turf
Broad Jump down turf, Skip Height back turf
Rest :30
Strength (25 min): Press/Push Press/Bench Press
5-6 sets of 50-60% x 5
*Level 1 1 warmup set then 5 sets of 5 at current work weight
Between Sets:
1) Pallof Press, 5-8/side (vid here b/c I love it)
2) Walking Lunges, 5-8/side w/wreckbag or slamball *Sub 5-8 Goblet Squats
Conditioning (25 min): 3 rounds OR 12 min cap
8-15 BB Power Clean (135/95) *Scale Up 145-155/105-115 OR DB Clean (High Hang, Hang, or Mid-Shin)
18-25 KB Swings
Thursday, November 6, 2019
Warmup (15 min): EMOM 8
Odd minutes 7 KB Swings
Even minutes :30:-:45 jumprope practice or bike
Conditioning (30 min): Work in Rounds of
60-90 sec bike, row, or 200m run
5-8 Goblet or Empty Bar Squats (Back or Front Squats)–work form
15-20 Light KB Swings
Prowler Jog (140/90…light)
15 broken table/side
Finisher (15 min): 3 rounds
Cardio 3 min (Bike, row, 400-800m run)
10 Box Jumps or Stepups
Friday, November 8, 2019–Woodshed Open 20.5
