Friday Nov 30 WARM UP: Foam roll Frog jumps Wall walks Push-ups Sit-ups Strict pull-ups Kipping pull-ups Bench Press 55%x5 60%x5 70%x3 75%x2 80%x2 85%x5x5 8 thrusters 115/85 8 pull-ups 8 toes to bar 8 bar push-ups 12 min AMRAP

Thursday Nov 29 WARM UP: Foam roll Lateral lunge Box jumps with step down Toe grab and reach Good mornings Shoulder dislocates 5 mins on the Airdyne 10 mins to set a heavy strict press 10 mins to set a heavy pushpress WOD: for reps: 1 min power clean 135/95 1min rest 1 min box [...]

Wednesday – Nov 28 WARM UP: Foam roll (coached) Back of the leg barbell set up 10 Dumbell snatches (each arm) 3 mins Airdyne Pause Front Squat 65%x2 (pause) 70%x2 (pause) 75%x2 (pause) 80%x1 85%x1x6 3 x 33 ab mat sit-ups WOD: 12,9,6,3 rep rounds for time: Ohs 135/95 Bar facing burpees MOD # 129 [...]

Tuesday – Nov 27 WARM UP: Foam roll Lateral shuffle 2 mins jump rope High jumps Good mornings 2rds Back Squat 60%x3 65%x2 70%x2 75%x1 80%x1 85%x1 Rest 60-90 secs between lifts WOD: For time: Run 400 50 m bear crawl 25 kbs Run 600 50 m bear crawl 50 kbs Run 800 50 m [...]

Monday – Nov 26 WARM UP: Foam roll Lateral lunge Box step upsx10 Strict pull-upsx10 Shoulder dislocates x10 Strict press with kbs x10 Over Head Squats 60%x3 65%x3 70%x2 75%x2 80%x1 85%x1x3 90 sec rest between the 1×3 WOD: As many rounds and reps in 20 min: 5 Cleans (full) 185/115 5 Box Jumps 30/24 [...]