Week of 11/26/2018 - 12/2/2018

Programming week of 11/26 - 12/2


MONDAY
35min AMRAP
400m Single Arm KB Front Rack Carry (switch when needed) (53/35)
10 Muscles Ups > 10 Box Dip/ 10 Burpees
20 Renegade Rows (Unbroken Weight)

Cool Down
2min Scap Mash Per side with lax ball


TUESDAY
5 Sets
A1) 10/10 Bench Supported Single Leg RDLs
R60
A2) 10 Barbell Goodmornings @4111
R60s
+
E5mom x 25min
10 Burpees AFAP
20/17 Cal AB AFAP

Cool Down
2min/ side Calf Mash on KB


WEDNESDAY
Front Squat
3x8 @40x2 R60s btwn sets (these are your warm up sets as well)
3x5 @40x2 R90s btwn sets
+
E5mom X 25min
10 Box Jumps
20 DB Snatch (10/10 Unbroken)
Single Unders in Time Remaining

Cool Down
4 sets
12 Side Bridge Hip Taps


THURSDAY
A) Kneeling Filly Z Press @ 3111 *
4x12 reps per side
Rest 30s btwn sides
Rest 60s btwen sets
*Hold Frontrack on same leg you have in front
+
B) 7-14-21-14-7
Supinated Barbell Curl
Bench Dips
+
C) Accum 4-6min Supinated Top of Ring Dip Hold
Cool Down
50 Scap Pullups
OR
Pullup EMOM


FRIDAY
SumoDL
10,8,5,5 @3012*
4,2,2,2 @ No Tempo
*Btwn Each Set Perform 10/10 Lawnmower Pulls
+
4 RFT
30 Jumping Split Squats
20/20 MedBall Throws Against Wall (L/R)


SATURDAY
Teams of 3
800m Weighted Plate Run (Run Together)
3000m Row (1000/900m each)
300 No Push Up Burpees
3000m Row (1000/900m each)
800m Weighted Plate Run (Run Together)

40min Cap

AB Scale
Run: Until team get back
Row: 1.7mi per 1000m or rowing