November 14, 2019

Dynamic Warm up
12 External Oblique Opener
10/10 Lateral Band Walk
8/8 Powell Raise
X2

Strength:
Back Squat
-6 70%
-4 80%
-2 90%
-6 70+%
-4 80+%
-2 90+%

Battle Buddy (Teams of 2)
100 Wall Balls
80 Pull ups
60 Power Cleans 115/75
*Reps are done 1 person at a time every transition between partners is 2 Burpees done by both partners*

November 13, 2019

Warm up:
200m run
15/15 Clamshell
Down Switch Back SA OH Carry
8 Russian Swings
X2

Strength:
Hang Power Clean
3-3-3-2-2-2
Start at 70%

WOD:
400m run
21 Shoulder to OH 115/75
400m run
15 SH 2 OH
400m run
9 SH 2 OH
400m run

November 12, 2019

Warm up:
Foam roll IT band, Glutes, Inner thigh
2min easy row
X1
10 Air Squats
8 Strict Pull ups
10 Hollow Rocks
2 Wall Walks
X2

Skill: Push Jerk

Row 250m
Max reps T2B
Rest 2min
X5

November 11, 2019

Dynamic Warm up
1min Med Ball Pec Walk
X1
8 KB Deadbug
8 HR Push ups
8/8 KB Suitcase DL
X2

Strength:
3 Bench Press
Start at 70%
X7

8min AMRAP
3 Deadlifts 225/ 135
6 Burpees
3/3 Pistols

November 8, 2019

Warm up:
400m run
Samson stretch (loosen up hips)
8/8 Half Kneeling Pallof Press w/ hold
8 Russian KB Swings
10 Plank Reach
X2

Strength:
2 Power Cleans
7 sets every 2mins

WOD:
Cal Assault Bike
Burpee to Plate
21-15-9

November 7, 2019

Dynamic Warm up
15 External Oblique Opener
10 Forward 10 Back Skater Walk
10 KB Russian swings into Goblet Sqt
X2

Skill: High Hang Squat Clean

“The Crippler”
30 Back Squats @55% of 1rm
1 mile Run