11282020

Morning
100 Jump Ropes
10 35Lb Knee Exten
50 JR "Boxer" x4

Afternoon
3 Rounds
Ankle Crush
Runner's Stretch
Twisting Hip Opener

Clean and Jerk 115x3x2, 165x2x2, 175x2
Split Snatch 75x3, 95x2x2
A. Squat 155x5, 185x5, 205x5, 225x5
B. DB BOR 65x5x3
C. DB Shrug 65x5x3
Afterparty
A. BB Curl 45x15x2
B. DB Shrug 65x10x2

11262020

Pre Turkeyday

Warm Ups
10 Arm Circles
10 KOT Supported Lunge
10 Asymmetrical Calf Raise
10 Side Lunges

4 Rounds
10 Scap Pinches
6 Knee Ups
3 -25Lb Banded Pull Ups
3 -25Lb Banded Chin Ups
(Rest as Needed)

Horizontal Row x6
Horizontal Chin x6

11272020

Warm Ups
20 Thoracic Extension Over Rollers
Straddle Stretch
10 Arm Circles

Piked Handstand Walk Around Box x180degrees x2
Handstands x:15x2
EccHSPU + KIP HSPU + EccHSPU
1+1+1, 1+0+1
1/4 Coin Drop + Coil x3x4

Rope Elbow Ext (down + over) 60x10+10, 70x10+10

11232020

Morning
Asymmetrical Calf Raise x15x4
Staddle Stretches


2 Rounds
10+10 Single Leg Exten Ankle Rotation
(SLEAR)
15 Ant Tib Flex

4 Rope Slips + 10 Rope Skips x10x3
Skip Rope (high in rhythm) x125x3
4 Rounds
KB BOR 25Lbs x10
:30 Runner's Stretch
(pull + re-squeeze)
5 Rounds
Headstand x10 Breaths
10 35Lb BB Curl

11202020

Warm Ups
Leaning Tib Raise x15
Leg Extension 30x15
Supported Dude Squats x15
Arm Circles x15

Jump Rope
4 Side Swipes +15 Skips x4
1-2-1s x 40x2
Boxers x20x2

Vaults
Hip Turns x10 (ew)
Two Hand x10 (ew)

Mat Work
Roll Over Shoulder There and Back
Over Left 10...Over Right 10

Headstand + Hip Swivel x1x4

Squat Clean 115x3x2
Power Clean 155x1x3
Squat 155x3x3

11192020

Warm Ups
20 Thoracic Extension Over Rollers
Rotation
Straddle Stretch
15 2.5 Arm Circles 15
Neck Bridge
RVS Neck Bridge

1/4 Coin Drop + Coil x4x3
Atomic Sit Ups (scaled /hands) x4x3
Tripod + Twist x10
Headstand Clocks x4x3
(weak sauce but one best topple over)

Power Snatch #95x4x3
Eccentric HSPUS :04x3x2

Run to ferry.

11162020

Straddle Stretch
Quadruped Breathing x5 (mssked)
V-Sit Hold x :24
Shoulder Circles x10x2

Snatch 95x3x2, 115x2+1 OH SQ x3
Squat 155x5, 185x5, 205x5x3
Split Snatch Bar x 5x2, 75x5x2

Samson Stretch x3
Handstand 5 Breaths x3
Headstand + Trunk Flexion x3x3

11152020

Morning
Asymmetrical Calf Raise x15x4
Staddle Stretches

4 Rounds
Skip Rope (high in rhythm) x100
Single Leg Exten Ankle Rotation
x10+10
(SLEAR)
Ant Tib Flex x10
3 Sets of 4 Rounds
4 Rope Slips
(promotes looseness and many "starts")
20 Rope Skips

Afternoon
Plate Pull Overs 35Lbx20x2
Feet Over Head (FOH) Straddle Stretch x10 Breaths x2
Straight Leg Raise x20x2
KB BOR 25Lbs x10x4
(pull + re-squeeze)
4 Rounds
Headstand x10 Breaths
Plate Curl 35x10
Or
Slamball Curl 50x10

18" Stay Low Step Over (SLSO) x10
25" Glute Vault x10
25" Two Hand Vault

Then rest as needed:
Forward to Backward Roll (FBR) x10R rest then x10L
Humpty Roll x20
Backspin x10
1/4 Coin Drop x10
Staddle to Shoulder Spin (STSS) x10