Week 45: Nov 5-11
Hello Everyone. This week our strength portions are unique because we will be working in different movements, for instance, Tuesday we will be working on heavy farmer carries and Turkish get-ups. And Wednesday’s strength will be to attempt to build to our heaviest 1 lap of a sled push. Thursday’s focus will be lower body-centric with split squats and Romanian deadlifts but the fun doesn’t stop there with RNT split squats and single leg deadlifts. Friday Anthony will help you hone in on your kipping technique as well as handstand push-ups. The weekend we tackle a version of fight gone bad and some heavy squat cleans on Sunday. Hope to see everyone in this week!
MON – Nov 5
Strength
Barbell Back Squats: 5-5-5-5
* Mobilize/rest in between heavy sets or spot.
WOD
15-minute AMRAP
300m row
12 Dumbell box step overs
12 total alternating Dumbell Snatch
TUE – Nov 6
Strength
20 minutes to build to heaviest:
DB dual Farmer Carry
Turkish Get-up
WOD
4-minute AMRAP
– 12 Pull ups
– 12 Burpees
2-minute rest
4-minute AMRAP
– 9 Pull-ups
– 9 Burpees
2-minute rest
4-minute AMRAP
– 6 Pull-ups
– 6 Burpees
CASH OUT
1-mile assault bike
WED – Nov 7
Strength
20 minutes to build heaviest:
1-lap Sled Push
Max time hanging L-sit
WOD
EMOM X 4
Minute 1: KB swing
Minute 2: Push-ups
Minute 3: Battle Ropes
Minute 4: Box Jumps
Minute 5: Rest
THU – Nov 8
Lowerbody Strength
Bulgarian split squats: 10-10-10-10 (advance use a barbell always assuring full range)
Romanian deadlifts: 10-10-10-10
RNT Split squats: 10-10-10
Single leg deadlifts: 10-10-10
Nordic hamstring curls: 8-8-8
Clamshells: 15-15-15
FRI – Nov 9
Strength / Technique
Kipping pull-ups/toes to bar
Handstand Push-ups
WOD
5 rounds for time:
10 DB push press
10 DB front rack walking lunges
10 DB hang clean and jerk
SAT – Nov 10
WOD
FIGHT GONE BAD Modified Workout
3 rounds
Minute 1: Wall Balls
Minute 2: Rest
Minute 3: Sumo Deadlifts
Minute 4: Rest
Minute 5: Box Jumps
Minute 6: Rest
Minute 7: Push-Press
Minute 8: Rest
Minute 9: Row (cal)
Minute 10: Rest
SUN – Nov 11
Strength
Squats clean: 5-5-5-5
High box jumps: 5-5-5-5
WOD
21-15-9
Power cleans (115/75)
Burpee over bar
Ring dips