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DISCOVER
THE SPORT OF FITNESS

Friday Nov 21st

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Warm Up Dynamic Stretching Strength Dead Lifts warm up set with moderate weight 10 to 12 reps 7,7,7,7  work at 80% WOD 400 M run 20 Goblet Squats 53/35 4 Rounds for time

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Thursday Nov 20th

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Warm Up 1000 M Row For Time Stretch on your own after…. WOD # 1 10 Clean and Jerks 135/85 5 Burpee Pull ups 4 Rounds For time Rest 3 min WOD # 2 Wall Ball 20/14 Dips 21,15,9

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Wednesday Nov 19th

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Warm Up Dynamic Stretching and Bar Progression Focus on Cleans Skill Cleans 3,3,3 work at 50% 3,3,3 work at 70% Go for 1 rep Max WOD 25 Double Unders 15 Hollow Rocks 10 Burpees 15 Min AMRAP

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Tuesday Nov 18th

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Warm Up Couch stretch 2 min each leg 100 Ft walking lunges 12 Burpees 8 Kb Swings 53/35 2rds NFT Skill Max Handstand hold WOD Box Jumps 24/20 Slam Ball 35/25 50,40,20,30,10

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Monday Nov 17th

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Warm Up 30 Straight leg sit ups 20 Squats 10 Push ups 5 Dead Lifts 135/95 3 rds NFT Strength Push Press 5,5,5,3,3 WOD 5 Thrusters 95/65(even) 5 Pullups (odd) strict/kip 10 Min EMOM

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