Monday- Friday, November 13-17, 2017

MONDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
X2
10 med ball cleans
10 ring rows
10 wall squats
5 jump squats
STRENGTH:find
SNATCH 1RM
WOD
AMRAP 12
3 clean & jerks 135/95
6 pull-ups
9 burpee/box jumps
CORE:
100 hollow rocks

TUESDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
X10
Good mornings
Ghd sit ups
Jump squats
Hop
skip
broad jump
Walking Lunges
Strength
Rest
Core:
X2
25 flutter kicks
20 abmats
15 hollow rocks
10 wall ball sit-ups
WOD
6 rounds
7 deadlifts 315/225
21 double unders/63 singles
100 meter run

WEDNESDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
X12
Ring rows
Push ups
Jumping jacks
Jump squats
Strength
Back squat – 70% x 5 x 5
Core:2×1 minute plank
WOD
10-9-8-7-6-5-4-3-2-1
KBS 53/35
1-2-3-4-5-6-7-8-9-10
Burpees

THURSDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
12-8-6
Push ups
Sit-ups
Speed skaters
After each set do a
:20 handstand hold
CORE AND STRENGTH: rest!
WOD
Complete as many rounds as possible in 10 minutes of:
5 burpees
15-foot rope climb, 1 ascent ( sub 1wall walk)
30 double-unders (90 singles)

FRIDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
12-8-6
Ring rows
Hollow rocks
Speed skaters
After each set do a
:15 handstand hold
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round. Post times to comments.

Thursday, November 9, 2017

WARM-UP
DAILY MOBILITY
PVC COMPLEX
10 NINJA MOBILITY5,2014
10 RUSSIAN LUNGE
25 BALL SLAMS
10 JUMP SQUATS
50 SITUPS
20 MED BALL CLEANS
20 PUSHUPS
15 SUMO DEADLIFT HIGH PULLS

Strength…BEFORE WOD if possible
Clean – find your 1RM

Core: 2×1 minute planks

WOD
AMRAP 12
5 power cleans 135/95
10 wall balls 20/14
15 box jumps 24/20

Wednesday, November 8, 2017

WARM-UP
DAILY MOBILITY
PVC COMPLEX
10 NINJA MOBILITY5,2014 (5:00-6:30 am and 6:00-7:00 pm)
10 RUSSIAN LUNGE
25 BALL SLAMS
10 JUMP SQUATS
50 SITUPS
20 GOOD MORNINGS
20 PUSHUPS
15 SUMO DEADLIFT HIGH PULLS

STRENGTH:
Push press – find your 1RM

WOD:
DEATH BY KETTLEBELL
150 KBS (50/25#)
– 10 BOX JUMP PENALTY EACH TIME THE KB STOPS SWINGING. MEANING IF THE KETTLEBELL EVER QUITS SWINGING YOU SET IT DOWN AND GO DO 10 BOX JUMPS, THEN COME BACK AND START SWINGING AGAIN. EACH SWING MUST GO COMPLETELY VERTICAL ABOVE YOUR HEAD TO COUNT. IF IT DOESN’T, THAT COUNTS AS A MISSED SWING AND WARRANTS BOX JUMPS. A PAUSE AT THE BOTTOM MEANS BOX JUMPS AS WELL.<Strength
Push press – find your 1RM

Tuesday, November 8, 2017

Warm up
Daily mobility
PVC complex
Ninja mobility
Row 250m
X12
Push ups
Good mornings
Wall balls
1 length
Bear crawl
Skip
High knees
butt kicks

Strength
Deadlift – find your 1RM

WOD
400 meter run
then
3 rounds
15 DB thrusters
25 ball slams
then
400 meter run

CORE
100 hollow rocks

Monday,November 6, 2017

Warm up
Daily mobility
PVC complex
Ninja mobility
Row 250m
X12
Push ups
Sit ups
Wall squats
1 length
Bear crawl
Skip
High knees butt kicks

Strength
Back squat – 1 rep max

WOD
400 meter run
then
3 rounds
20 KBS 53/35
20 TTB’s
then
400 meter run

Core:
125 ab mat sit-ups