Wednesday 11/20

Warm-up 2 rounds: • 10 cal Air Bike • 10 PVC Passthroughs • 10 PVC Overhead Squats • Calf Stretch • Couch Stretch • Pigeon Conditioning For time 800m Run 50 OHS #75/55 50 Pullups 50 Thrusters #75/55 800m...

Tuesday 11/19

Warm-up Down and Back • 10 m High Knees • 10 m Butt Kicks • 10 m High Kicks • 10 m Run Backwards • 10 Air Squats • Quad Stretch • Spiderman Lunge Core 20-15-10-5 reps: • K2E • GHD Sit-ups Conditioning 5 RFT 15 Wall Balls #20/14 15 Cleans...

Monday 11/18

Warm-up • Pigeon Pose • Twisted Cross • Thread The Needle 2 rounds: • 15 PVC Passthroughs • 15 PVC Good Mornings • 15 PVC Overhead Squats • 15 sec Squat Hold Strength Bench Press • 3 x 12 Shoulder Press • 3 x 12 Conditioning “Donny” 21-15-9-9-15-21 reps for time: •...

Friday 11/15

Warm-up • Spiderman Lunge • Quad • Wall Stretch 3 rounds: • 10 Around The Worlds • 10 Jumping Jacks • 10 OHS Coach Lead 5 Power Snatch with bar 5 Snatch Balance with bar 5 Squat Snatch with bar Strength Snatch 2 Warmup Sets then: • 3 reps at 75% of 1RM • 2 reps at 85%...

Thursday 11/14

Warmup ROMWOD Conditioning 100 Deadlift #185/125 10 Farmer’s Carry #50/35 80 KBS #55/35 10 Farmers Carry 60 Burpee Box Jumps (24/20) 10 Farmers Carry 100 Med Ball Twist #20/14