Monday 11/23

Fitness - 

Strength 

A. Back Squat 5 sets x 3 reps - warm up to a working weight and stick with it for all 5 sets 

B. 3 rounds: 

Every 90 sec. 

15 sec. plank hold 

15 side plank left side 

15 sec. plank right side 

Wod

3 rounds for time 

21 box jumps w/ step down (may step up) - 24/20

18 wall balls 14/10

15 kb swings (35/26) 

12 burpees 

Performance -

Strength 

A. Back Squat 5 sets x 3 reps - building each set- not to max, just to heavy triple 

B.3 rounds- 

Every 90 seconds 

15 sec. hollow body hold 

15 sec. V-up hold 

15 sec. tuck hold 

Wod

3 rounds for time 

21 box jumps 24/20

18 wall balls 20/14

15 kb swings (53/35) 

12 burpees

ZONE - 

Skill 

A1. DB bulgarian split squat - 10 per leg x 4 sets 

A2. HR push ups - 12 reps x 4 sets 

B. 3 rounds: 

Every 90 sec. 

15 sec. plank hold 

15 side plank left side 

15 sec. plank right side 

Wod

3 rounds for time 

21 box step ups 

18 wall balls 

15 kb swings  

12 no push up burpees