Sunday, November 4 - Saturday, November 10

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Sunday, November 4 - Rest Day

Mobility of the Week - To be performed on your own.

Self Assessment -

  • 10 overhead squats w/red band on rig and around knees

  • 10 inchworm push ups

  • 10 hollow rocks

  • 10 single leg RDL (view here

Smash -

  • Upper Traps (view here)

  • Upper Back/T-Spine

  • Lats

  • Forearms

  • Pecs

  • Quads/Adductors (inner thigh)

  • Hamstrings

  • Glutes 

Bands/Stretches -

  • Banded Good Mornings x 15

  • 1x through Crossover Symmetry (novice - medium)

  • Banded Front Rack Stretch (view here)


Squat test - hold bottom of squat for 3 STRAIGHT holding a kettle bell  (Do NOT push through pain/discomfort) 

Monday, November 5

Warm-Up: Movement Prep

WOD: 21 Minute EMOM

Minute 1:

  • 4 Ring Muscle-Up

Minute 2:

  • 10 Hang Power Clean (73/115)

Minute 3:

  • 40 Double-Unders

*Modify ring muscle ups with 4 jumping ring muscle-ups or 8 ring rows + 8 ring dips [challenging]. Modify double unders with 80 single skips.

Tuesday, November 6

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: For Time

  • 500M Row

  • 50 Wall Ball (14/20) (10’/10’)

  • 50 Box Step Ups (20”/24”)

  • 50 Wall Ball (14/20) (10’/10’)

  • 500M Row

*22 minute time cap.

Strength - To perform at Open Gym or at CFEP at 6:45PM

Strength Work

  • Strict Press - 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

  • Back Squat - 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

Accessory Work - 10 Minute EMOM

Minute 1:

  • 4x5 second Descending Strict Pull-Ups

Minute 2:

  • 5x5 second Descending Push-Ups

Wednesday, November 7

Strength: Push Press

  • 4-4-4-4-4

Partner WOD #1: 12 Minute AMRAP

  • 6 Clean & Jerks (93/135)

  • 6 Bar-Facing Burpees

Partner WOD #2: 12 Minute AMRAP

  • 12 DB Snatch (35/50)

  • 6 DB-Facing Burpees

*Parter 1 completes an entire round before tagging partner 2 who then completes a an entire round. Switching back and forth for 12 minutes. Each individual round counts as one.

Thursday, November 8

Strength: 4 Rounds [for quality]

  • 30 sec. Handstand Balance [view here]

  • 30 sec. Hollow Hold

WOD: 21-15-9 for Time

  • Deadlift (163/225)

  • Box Jump (20”/24”)

*15 minute time cap. Deadlift weight should be moderate-to-light.

Strength - To perform at Open Gym or at CFEP at 6:45PM

Strength Work

  • Deadlift - 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

  • Bench Press - 5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

Accessory Work - 8 Minute Ladder

2/10, 4/10, 6/10, 8/10, 10/10, 12/10.....

  • Hanging DB Knee Tucks

  • Single Leg Plate Jumps or Box Jumps

Friday, November 9

WOD: Every 8 Minutes for 24 Minutes [X3]

  • 500M Row

  • 20 Thrusters (63/95)

  • 15 Pull-Ups

*Record slowest time out of all four efforts.

Post-WOD Mobility: 8-10 Minutes

  • Hip Grinders, 1 minute each side

  • Prone Lying Cross-Over Shoulder Stretch, 1 minute each side

  • Back/Lumbar Extensions 10-15 reps (view here)

  • Pigeon Pose Stretch [on a box]

  • Couch stretch, 1 minute each side

Saturday, November 10

Partner WOD: 40 Minute MOMO

  • Burpee Box Overs (20/24)

  • Plate Sit-Ups (25/25)

  • Slam Balls

  • KB Swings (35/55)

*Partner 1 works for 1 minute, Partner 2 works for the 2nd minute, then rotate to next movement. One partner is always working but each individual works for one minute, rests for one minute.

Posted on November 4, 2018 .