Week 11: 14 - 18 Mar

Monday, 14 Mar

Warmup:

Shoulder/Scap Activation!!

Skill: Bench Press (30 min)

5 rounds:

Partner-up and work from stability to instability

5x Heavy Floor Press (count with breathing)

10x (each side) one-armed dumbbell press on inflated-ball

(to failure) banded Barbell Bench Press

3 min rest

Tuesday, 15 Mar

Warmup:

kipping, midline, glute-bridges

Skill: Toes to Bar

kipping, strict

WOD: 7 RFT

10 Calorie row

10x Situp

10 Calorie row

10x box jump (24/20)

Wednesday, 16 Mar

Warmup

jump rope stuff

Skill: Split Jerk

EMOM: Push Press + Push Jerk + Split Jerk

WOD: 20 min AMRAP

5x pullups

10x OHS (75/55)

20x double unders

Thursday, 17 Mar

Skills: Turkish Get-up (20 min)

3-5x each side at a time

WOD: 5 RFT

30-50ft body drag

10x (each side) KB Ground to Overhead

Friday, 18 Mar

Skills: Box Jumps (20 min)

EMOM, advance in height each round

Even:Height 5-8 reps

Odd: Lateral 10 reps

WOD: Karen

150 Wall balls