Mobility: Hips/Lats
A: 3 Rounds
10 Plank Hold (3 sec)
10 Plank To Elbow
10 Plank Rotation
30 Sec HS Hold
B: 24 min EMOM
1) 10 Thruster 95/65
2) 12/9 Cal Air Bike
3) 14 C2B
4) 16 HSPU
5) 18/15 Cal Row
6) 20 OH Plate Lunge 45/25
Monthly Archives: November 2018
Thursday 11-29
Mobility: Calves/Hips/Lats
A: 10 min EMOM
Odd: 2 Power Clean + 2 Hang Clean + 2 Front Squat + 1 Hang Squat Clean 135/95
Even: 50 DU
B: 1-1-1-1-1
3 Position Squat Clean
*Floor
*Above the Knee
*High Hang
C: 12 min AMRAP
30 DU
10 Hang Power Clean 135/95
10 T2B
Wednesday 11-28
“Wear Pink”
Mobility: Hams/L and T Spine/Chest
A: 3 Rounds
10 Cat Cow
10 Bird Dog
10 Superman
10 sec Hollow Hold
10 Tuck Crunch
10 V-Up
10 Jack Knife
3 Wall Walk
B: 10-8-6-4-2
Bench Press
*10 Push Up after every set
*10 R/L Bent Over DB Row
C: 10 min AMRAP
7 DB/KB Deadlift 50/35
7 DB/KB S2OH 50/35
14 AMSU
Tuesday 11-27
Mobility: Hips/Lats/OH Pos
A: 15 min EMOM
1) 15 OHS 95/65
2) 15 Pull Up
3) Cal Air Bike 15/12
B: 15 min EMOM
1) 15 KBS 70/53
2) 15 Box Jump Over 24/20
3) 15 Wall Ball 20/14
Monday 11-26
Hips/L and T Spine
A: 9 min EMOM-AMRAP
1) Cal Row
2) Burpee
3) Air Squat
*All reps combine for one score
B: 1-1-1-1-1
Front Squat
C: For Time
15 Burpee
15 Hang Squat Clean 95/65
12 Burpee
12 Hang Squat Clean
9 Burpee
9 Hang Squat Clean
6 Burpee
6 Hang Squat Clean
3 Burpee
3 Hang Squat Clean
Friday 11-23
Mobility: Hips/Lats
A: 10 min EMOM
Odd: 3 Rope Climb
Even: 10 Alt DB Snatch 70/50
B: 10 min EMOM
Odd: 12 Thruster 95/65
Even: 12 C2B
C: 10 min EMOM
Odd: 15 HSPU
Even: 15 Deadlift 225/155
Thursday 11-22
“Happy Thanksgiving”
In teams of two with one partner working at a time…
A: 10 min AMRAP
90 DU
30 G2OH 95/65
30 HRPU
30 Air Squat
B: 10 min AMRAP
60 DU
20 G2OH 115/85
20 DB Burpee 35/25
20 DB Front Squat 35/25
C: 10 min AMRAP
30 DU
10 G2OH 135/95
10 Devil Press 35/25
10 DB Box Step Over 35/25
Wednesday 11-21
“Wear Pink”
Mobility: Hips/Lats
A: 30 min EMOM
1) 15/12 Cal Row
2) 15 RKBS 70/53
3) 15 Box Jump 24/20
4) 15 Wall Ball 20/14
5) 15 GHD Sit Up or 15 AMSU
*1 Burpee before and 1 Burpee after everything except row
