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week of 11/23

November 22, 2020 by powerhouse

Monday

3 Rounds

8 Tempo Goblet Squats (3.1.1.1)

16/16 Side Plank Hip Taps

8 Reverse Burpees

—

For time:

50-40-30-20-10 Reps

Jumping Lunges

Sit-ups

 

Tuesday

Double Under Coaching

*light landing

—

For Time:

100 Double Unders

50 Single DB Hang Clean and Jerks

80 Double Unders

40 Single DB Hang Clean and Jerks

60 Double Unders

30 Single DB Hang Clean and Jerks

40 Double Unders

20 Single DB Hang Clean and Jerks

20 Double Unders

10 Single DB Hang Clean and Jerks

 

After Each Round:

100 Meter Single DB Farmers Carry

(around 40 steps)

 

*switch DB C&J every 5 reps

 

Wednesday

Accumulate:

50 Seated DB Strict Press

*every break complete

10 V-ups

—

3 Rounds x AMRAP 4:

21 Shuttle Runs (10 Meters)

21 Alt. DB Power Snatches

21 Dumbbell-Facing Burpees

*Rest 4 Minutes Between

 

Thursday

“At Home Murph”

For Time:

1 Mile Run

100 Push-ups

200 Sit-ups

300 Air Squats

1 Mile Run

 

Friday

3 Rounds

10/10 Bent Over Rows

10/10 DB Suitcase Split Squats

:30 Sec Glute Bridge Hold

—

5 Rounds For Time:

20 Double Dumbbell Deadlifts

20 Double DB 1-Arm Push Press

40 Sit-ups

 

Saturday

For Time:

10-9-8-7-6-5-4-3-2-1 Reps

Double DB Squat Cleans

Before Each Round:

200 Meter Run

 

Sunday

Double Under Coaching

*relaxed face and grip

—

AMRAP 20min

70 Double Unders

50 Single DB Russian Swings

30 Single DB Reverse Lunges

Filed Under: At Home WOD, Specialty Classes, WOD

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Highland Park

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

Woodbury

4123 Radio Drive
Woodbury, MN 55129

651-699-4864
info@tphmn.com

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