Adam Week 4
Monday Nov 23rd
WU: 3RNFT
10 Scissor Lunge
10 sec down 10 sec up push up
10 BB Thrusters
SS: 16 min to establish a 2RM Squat Clean
WOD: 20 Min AMRAP
25 Wall Balls
25 KBS (53/35)
25 Pull Ups
25 Burpees
ACC: 2×15 Hip Extensions
Tuesday Nov 24th
WU: Dynamic Runners Warmup (Buttkickers, High Knees, etc.)
Banded hip/shoulder mobility
Burgener WU
SS: Establish a 1RM Bear Complex
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
WOD: “Isabel”
For time: 30 Snatches (135/95)
ACC: 3xME Weighted Plank Hold (45/25)
Wednesday Nov 25th
WU: 400m Run
2×8 BB Good Mornings
2×8 BB Squats
SS: 3 Position Snatch Grip Deadlift (2 Sec hold at each Pos.)
WOD: 8RFT
6 Power Cleans (95/65)
6 Thrusters
6 Over the bar burpees
Thursday Nov 26th Thanksgiving
WU: CC
SS: EMOM 10
3 Power Clean @ 75%
3 Tall Box Jumps
WOD: For Time
200 Double Unders
50 Air Squats
40 Hand Release Push Ups
30 T2B
20 Box Jumps
10 S2O (95/65)
Friday Nov 27th
WU: 2×5 Hang to active
Couch Stretch
Childs Pose
3×8 PVC OHS
SS: Snatch Balance 3RM
WOD: EMOM 18
Even: 1 Rope climb
Odd: :30 Second Max Cal Row