Monday, November 1st, 2021
General Warm-Up
Breath Work- 10-15 breaths
DeadBugs- 10 reps each side
Glute Bridge- 15- 20 reps
Bird Dog- 10 ES
Bear Crawl to Lizard- 10 Reps
Goblet Squat/DB/KB with press out- 10-20 reps
DeadBugs- 10 reps each side
Glute Bridge- 15- 20 reps
Bird Dog- 10 ES
Bear Crawl to Lizard- 10 Reps
Goblet Squat/DB/KB with press out- 10-20 reps
Strength
Back Squats
12-10-6-4-3...
20 minutes
12-10-6-4-3...
20 minutes
WOD
Workout Format
AMRAP 5 minutes
Buy In 50/35 Cal Row
Then
Max Rounds of:
30 Double Unders
15 Front Squats (95/65)
Rest 5 minutes
AMRAP 5 minutes
Buy In 40/30 Cal Row
Then
Max Rounds of:
30 Double Unders
10 Front Squats (135/95)
Rest 5 minutes
AMRAP 5 minutes
Buy In 30/25 Cal Row
Then
Max Rounds of:
30 Double Unders
5 Front Squats (165/115)
Buy In 50/35 Cal Row
Then
Max Rounds of:
30 Double Unders
15 Front Squats (95/65)
Rest 5 minutes
AMRAP 5 minutes
Buy In 40/30 Cal Row
Then
Max Rounds of:
30 Double Unders
10 Front Squats (135/95)
Rest 5 minutes
AMRAP 5 minutes
Buy In 30/25 Cal Row
Then
Max Rounds of:
30 Double Unders
5 Front Squats (165/115)