314 Week of 11/5
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Monday TuesdayWednesdayThursday FridaySaturday
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11/511/611/711/811/911/10
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WarmupWarmupWarmupWarmupWarmupWarmup
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Tendon WarmupMatt Chan Warmup400m Run500m Row400m RunSpealler Warmup
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20 Quarter Squats8/8 Spiderman Lunges3 RoundsActive Spiderman Stretch3 Rounds Cindy
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20 Side to Side Quarter Lunges10/10 Lateral Lunges5 PullupsT-GlutesWOD
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20 Quarter Squats w/Back RotationInchworm + Pushups (5-4-3-2-1)10 PushupsChild to CobraStrength30 Double Unders
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Squat Warmup10/10 Windmills15 Air SquatsCat/Cow30 Stone to Shoulder25 HSPU
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6 x Squat to Stand10/10 Arm Circles (Forwards/Backwards)Active Pigeon Stretch- Score is total weight lifted30 Double Unders
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6 x Squatting T-Spine Extension10/10 Arm PretzelsSkill2 Rounds25 Burpees
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6 x Single Arm Thoracic Twist
10/10 Shoulder Rolls (Forwards/Backwards)
3x500m Row5 Good MorningsWOD30 Double Unders
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6 x Squatting OH Raise10/10 Wrist Circles- Score is slowest time5 Back Squats3 Rounds25 Thrusters 95/65
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6 x Squat Twist to Stand5 Stiff-Legged Deadlifts10 Sandbag Cleans30 Double Unders
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GymnasticsWOD5 Front Squats15 Sandbag Squats25 Box Step Overs w/Plate 45/35
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StrengthAccumulate 10 Strict Skin the CatsFrom Street Parking
20 Burpees over the Sandbag
30 Double Unders
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Back Squat
- Scale to inverted holds or supine holds with feet on box
20 Minute EMOMStrength25 Ring Dips
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5 RoundsEven: 10 Pushups + 5 JerksDeadlift30 Double Unders
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5 Back Squats @ 75%WOD
Odd: 15 Air Squats + 5 Hang Squat Cleans
3x3 @ 90%25 Cal Row
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5 Single Leg RDL/LegHelen- Same weight for Jerks and HSC30 Double Unders
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*Use DBs or KBs for RDLs3 Rounds- No Rx weightPartner WOD25 Pullups
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400m Run
- Scale reps, weight, and movements as needed
50-40-30-20-1030 Double Unders
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WOD21 KBS 53/35Box Jumps 24/20
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Air Force WOD12 PullupsWall Balls 20/14
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20 Thrusters 95/6525-20-15-10-5
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20 SDHPCashoutT2B
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20 Push Jerks5 RoundsPullups
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20 OHS10 GHD Situps*50 BJ, 50 WB, 25 T2B, 25 Pullups, etc
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20 Front Squats10 Hip Extensions*25 Minute CAP
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*4 Burpees EMOM- Adv: Weighted
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