Adam Week 4

22
Nov

Adam Week 4

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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