WOD Mon Nov 25

Warm-up

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (Switch arms at 100’)

Strength

Back Squats

Build to Heavy Set of 5 using the following protocol:
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%

Work

“Taco Bell”

AMRAP 9:
35 Double Unders / High Single Skips
25 Air Squats
15 Kettlebell Swings @ 24/16

CompTrain

3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges

Done for quality

7am E-Fit Class

  • 3x10 DB double pause sumo squat + 10 pulses (pause at 1/2 & 3/4)

  • 3x12 squat + 2 twist lunges

  • 3x12 Bulgarian split squat + RDL

  • 3x15 sumo ski squat + 12 Cossack squats

  • 2x20 jumping lunges/reverse lunges to 3/4 way up

Bar Muscle Up Drills/Progressions

  • lat lull downs

  • lat swing

  • jumping MU

  • reverse MU

  • banded barbell MU

Jason TrinhComment