TUE 13 NOV -WARM UP- 3 ROUNDS 50 SKIPS 10 JUMP JILL 10 LONG LUNGE 10 SIDE LUNGE 10 SIT UP 10 HANG SHRUG -WORKOUT- 3 ROUNDS FOR REPS 1 MIN POWER CLEANS 1 MIN STOH 1 MIN DUS 1 MIN THRUSTERS 1 MIN T2B 1 MIN REST -COOL DOWN- FROG HALF SADDLE PIGEON SADDLE…
WED 14 NOV -WARM UP- 3 ROUNDS 10 JUMP JACKS 10 AIR SQUAT 10 LONG LUNGE 10 SPIDERMAN STRETCH 10M GORILLA WALK 10M BEAR CRAWL -WORKOUT- FOR TIME 50 DOUBLE UNDER 100M RUN 40 DOUBLE UNDER 200M RUN 30 DOUBLE UNDER 300M RUN 20 DOUBLE UNDER 400M RUN 10 DOUBLE UNDER 500M RUN -COOL DOWN-…
THU 15 NOV -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD -AEROBIC- AIR ASSAULT BIKE 4 MIN MAX CAL 1 MIN REST 3 MIN MAX CAL 2 MIN REST 2 MIN MAX CAL 3 MIN REST 1 MIN MAX CAL 4 MIN REST 1 MIN MAX CAL 3 MIN REST 2…
FRI 16 NOV -WARM UP- 3 ROUNDS AIR ASSUALT BIKE 30S ON 30S OFF 3 ROUNDS 10 JUMP JACKS 10 HIGH KNEES 10 BUTT KICKS 10 GOOD MORNINGS 10 LONG LUNGE 10 SIDE LUNGE 10M CRAB WALK -WORKOUT- ‘GUNNY’ FOR TIME 1 MILE WEIGHTED RUN 50 PRESS UP 50 SIT UP 1 MILE WEIGHTED RUN…
SAT 17 NOV
40 MIN AMRAP IN TEAMS (4)
140 MED BALL CLEAN (8/10)
120 ALT DB HPC/JERK (15/22.5)
100 WEIGHTED BOX STREP OVERS (16/24)
80 BURPEE ONTO PLATE (5/10)
-MOBILITY-
PUPPY DOG
SINGLE LEG FORWARD FOLD
STANDING STRADDLE
CROSS SHIN
SUN 18 NOV
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD
-MOBILITY-
HALF FRONT SPLIT
HALF SEATED FROG
PIGEON
-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…
-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
-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
-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…
