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Programming Nov 27th – Dec 2nd

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Nov

Programming Nov 27th – Dec 2nd

Programming for week of November 27th gang!

Monday
Warm-Up
1 minute couch stretch each side
1 minute ankle dorsiflexion each side
1 minute bootstrappers
then 5 minutes of barbell warm up
5 deadlifts
5 back squats
5 front squats
5 strict press

WOD
In front of a clock set for 12 minutes with a 135-lb. or 95-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Tuesday
Warm-Up
6 minutes of
10 pvc pass thrus
8 pushups
6 beat swings
4 wall balls

WOD
21-18-15-12-9-6-3 reps for time of:
95/65 power cleans
Sit-ups

Wednesday
Warm-Up
1 minute pigeon pose each side
1 minute couch stretch each side
then 6 minutes of
10 pvc snatch balance
8 pic pass thrus
6 burps over pvc

WOD
Hang squat snatch 1-1-1-1-1-1-1 reps

Thursday
Warm-Up
6 minutes of
6 medicine ball cleans
4 pushups
run 50m

WOD
5 rounds for time of:
20 strict ring dips
135/95 thrusters, 14 reps

Friday
Warm-Up
6 minutes of
4 beat swings
4 pushups
6 lunges
6 American kb swings

WOD
“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Saturday
Warm-Up
coach led warmup

Team WOD
Team Loredo
2 person teams

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Split everything equally each round. Each person only runs 200m as well.

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