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Tuesday 11/18/25


Warm-Up- 2 rounds:

10 ring rows

10 scap push-ups

10 banded lat pull-downs

20 sec hollow hold



Skill / Strength (15 min) – Strict Pull-Up Foundations

4×5 Scap Pull-Ups

4×6 Banded Pull-Ups (controlled, chin over bar)

Accessory - Kip Prep

3×10 Beat Swings (tight legs with dodge ball)


WOD-12

150 m row

6 DB flys

6 barbell curls

6 Floor Press

6 burpees

 
 
 

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Thursday 11/20/25

Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power clean

 
 
 
Wednesday 11/19/2

Warm UP 2 rounds: 10 air squats 10 PVC OHS 10 band pull-aparts Skill 4 x 5 empty bar or training bar Press Behind Neck Accessory 4 x 12 overhead plate carry lunges 4 x 20-second bottom-of-squat hold

 
 
 
Monday 11/17/25

Warms Up -3 rounds 10 Jump Shrugs (PVC) 8 Hang High Pulls 5 Jumping Jacks Jumps Skill / Drill Work:- Power Cleans Clean Pulls (4×3 @ moderate weight) — focus on full extension, no arm bend. Hang Power

 
 
 

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