SUNDAY 18 NOVEMBER 2018
SUN 18 NOV
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-MOBILITY-
HALF FRONT SPLIT
HALF SEATED FROG
PIGEON
MONDAY 05 NOVEMBER 2018
-WARM UP- HINDSAHW WARM UP THEN 3 ROUNDS 3 DEADLIFT 3 MUSCLE CLEAN3 HANG POWER CLEAN 3 FRONT SQUAT 3 SNATCH 5 BROAD JUMP 5 GOOD MORNIN G5 INCH WORM -WORKOUT OF THE DAY- FOR TIME 10 DEADLIFT (70/100) 20 BAR FACING BURPEE 30 DOUBLE UNDER 10 CLEAN (50/70) 20 BAR FACING BURPEE 30 DOUBLE…
TUESDAY 06 NOVEMBER 2018
-WARM UP-
500M RUN
4 ROUNDS
10 PVC PASS THRU
10 PRESS UP
10 SPIDERMAN
10 HANGING SHRUG
30S DEAD HANG
-WORKOUT OF THE DAY
FOR TIME
8-7-6-5-4-3-2-1
STRICT PULL UP
STRICT HSPU
-REST 5 MIN-
1-2-3-4-5-6-7-8
STRICT PULL UP
STRICT HSPU
-COOL DOWN-
LIZARD
PIGEON
PUPPY DOG
SADDLE
SEATED FORWARD
CROSS SHIN
SEATED STRADDLE
WEDNESDAY 7 NOVEMBER 2018
-WARM UP-
TABATA JUMP ROPE
3 ROUNDS
10 JUMP JACK
10 WALL SQUAT
10 LONG LUNGE
10 SIDE LUNGE
10 GORILLA SQUAT
10M DUCK WALK
-WORKOUT OF THE DAY-
E2MOM 24
0-2: 350/400M ROW
2-4: 80 DU
4-6: 30 WALLBALL (8/10)
6-8: DB HPC (15/20)
-COOL DOWN-
DRAGON
FRAGON
½ SADDLE
PUPPY DOG
STANDING STRADDLE
THURSDAY 08 NOVEMBER 2018
-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD -AEROBIC (ROW)- 1 MIN ROW 1 MIN REST 2 MIN ROW 2 MIN REST 3 MIN ROW 3 MIN REST 4 MIN ROW 4 MIN REST 3 MIN ROW 3 MIN REST 2 MIN ROW 2 MIN REST 1 MIN ROW 1 MIN…
FRIDAY 09 NOVEMBER 2018
-WARM UP- 3 ROUNDS AAB 30S ON 30S OFF 10 PVC PASS THRU 10 PVC HANG POWER SNATCH 10 LONG LUNGE 10 SPIDERMAN 10 KIP SWINGS -WORKOUT OF THE DAY- REMEMBERANCE DAY WOD AMRAP 18 11 HANG POWER SNATCH (25/35 )11 BURPEES 11 THRUSTERS 11 PULL UP 11 MIN OBSERVE 1 MIN SILENCE -COOL DOWN-…
SATURDAY 10 NOVEMBER 2018
IN TEAMS (4) AS MANY REPS AS POSSIBLE 3MIN HANG SNATCH (35/50) 3MIN CAL BIKE 3MIN HANG SNATCH (35/50) 3MIN CAL BIKE -REST 3 MIN- 3 MIN THRUSTERS(35/50) 3 MINBURPEES 3 MIN THRUSTERS(35/50) 3 MIN BURPEES -REST 3 MIN- 3 MIN HANG CLEAN(35/50) 3 MIN CAL ROW 3 MIN HANG CLEAN(35/50) 3 MIN CAL ROW…
SUNDAY 11 NOVEMBER 2018
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-COOL DOWN-
DOUBLE PIGEON
½ F FOLD
CROSS SHIN ARCHER