November 2020

Live WODs

Monday

15 minute AMRAP 

12 Burpees 
12 Cossack squats 
12 DB Push Press (each side) 

Rest 2 minutes 

Core work 

3 sets of : 
30 seconds side plank 
30 Seconds Russian Twists 
30 second side plank 

Tuesday

5 rounds of: 

3 minutes on / 1 minute off 

12 Air squats 
12 DB hang clean and jerk or Press ups and twists 
12 In and outs 

Wednesday 

24 min EMOM 

1) 60 Double unders 
2) Bear Crawl 
3) Thrusters or Down up + Squat Jump
4) Rest 

Thursday 

4 sets of: 

10 Bulgarian Split squats each leg  
15- 20  Press ups 
10 SIngle leg Deadlifts 
20-30 Tricep Dips 

Friday 

5 rounds of: 

1 min – DB squats
1 min – plank march
1 min – DB step ups 
1 min – shuttle sprints / mountain climbers
1min Rest 

Saturday 

For time – 

21 – 15 – 9 
Sumo Deadlift high pulls (each side) 
kcals or burpees over DB 

rest 5 then 

9 – 15 – 21 

DB squat cleans (each side) 
kcals or burpees over DB