| Week of 11/10/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 1/4 Phase 3 (Clusters) Week 0/4 Phase 4 (Testing) Front Squat Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 |
SWOD Week 3: Clean and Jerk Progression (20 min) 3 Cleans and 1 Jerk x 2 2 Cleans and 1 Jerk x 4 |
Phase 1 (Linear Progression) Week 1/4 Phase 2 (Clusters) Week 0/4 Phase 3 Test SWOD(16 min): A1. Push Press 4 x 5 A2. Bent over Barbell Rows 4 x 5 |
SWOD (16 min cap): A1) Glute Bridges 3 sets x 5-7, Rest 30-60 Sec A2) Alternating Cossack Squat 3 sets x 10-14 Rest 90 Sec |
Phase 1 (Linear Progression) Week 1/4 Phase 2 (Clusters) Week 0/4 Phase 3 (Testing) Back Squat Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 |
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| WOD | AMRAP 7 7 Power Cleans (95/65) 14 Air Squats 7 Pull-Ups 21 Double Unders Rx+: C2B Pull-Ups L2: (75/55) Banded Pull Ups, 32 DU/SU mix or 20s DU Practice L1: (55/45) Ring Rows, 42 SU Beginner: Sub power cleans for DB hang power cleans |
4 Rounds for Time 100m Sprint 10 Russian KB Swings (70/53) 10 Burpees 100m Sprint 5 Clean and Jerks (115/85) L2: (53/35) (95/75) L1: (35/25) (75/55) |
EMOM 24 Minute 1: 200/160m Row Minute 2: 20 Pushups Minute 3: 12/8 Cal bike Minute 4: 8 Box Jumps (24/20) L2: (180/140), Knee Push Ups, (10/6), (20/14) L1: (160/120), 15 Push Ups w/ scaling, (8/4), Step Ups |
4 Rounds: 20 Sprawls 15 Single Arm Russian KB Swings (53/35)* 10 Deadlifts (185/135) *Switch arms each round L2: (35/26) (155/105) L1: (26/18) (135/95) |
4 Rounds x AMRAP 2 min*: 7 Thrusters (95/65) 7 Burpees Rest 2:00 between AMRAPS *pick up where left off L2: (75/55) L1: (45/35) Sprawls |
AMRAP 20 11 Pull Ups 18 Push Ups 3 Deadlfts (body weight) 200 Meter Run What the numbers mean: 11-November (Pancreatic Cancer Awareness Month) 18- 11/18 was the first World Pancreatic Cancer Day & first Push Pull workout 3- #3 killer of all cancers 200m & 20 min- By 2020 Pancreatic Cancer will be the #2 killer of all cancers L2: Banded Pull-Ups, 75% BW L1: Ring Rows, 50% BW |
| BRO SESH | Bulgarian Split Squat Death Squats – Complete 7 BSS on one leg, then on the last rep, hold bottom position for 7 seconds. – Immediately repeat on the same side but this time with weight (light weight recommended) – Rest 1:00 between legs & complete 2-3 sets on each leg |
Tabata: Floor Press | Hammer Curls 3×8 | Banded Hamstring Curls 3×30 |
400m Sand Bag Carry, rest as needed Then, 5×5 Sand Bag Tosses 30s Rest between sets |
DB Press to Forward Lunge – Max reps in 5min – Front rack two dbs, press one to overhead – Forward lunge with the opposite leg forward – Return from lunge and then bring the arm back to front rack – Alternate sides each rep |
| Stretching | Pigeon Down Dog Archer Pose |
Eagle Piriformis Happy Baby |
Supine Twist Saddle Pose Twisted Cross |
Forward Fold Supine Twist Seal/Sphinx |
Pigeon Frog Couch Stretch |
Thread The Needle Seated Straddle Legs on the Wall |