November 2015

Wednesday

WOD: A. Shoulder Press 5×3 @ 80% of your 3rm from week 1. B. In teams of two, with partners alternating , AMRAP 8 min: Dumbbell Man-Makers x 5 reps (push-up, row left, row right, power clean, push press)

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Monday

WOD: A. Deadlift 5×3 @ 80% of your 3rm from week 1. B. Skill + Tabata: Parallette L-sit/tuck holds *scale to hollow hold/tuck hold https://www.powermonkeyfitness.com/videos/l-sit-holds

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Saturday and Sunday

Sat. Nov. 14. Gym closed. HCF is competing in the JoCo fall brawl. Sun. Nov. 15. Possible open gym. TBA- Check HCF Facebook. A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD

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Friday

WOD: A. Deadlift 5×3 @ 75% of your 3rm from week 1. B. PRACTICE : Hollow Body Progression Pt.1 Hollow Body Progression Pt.2 C. Tabata Hollow Body 20 on x 10 off x 8.

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Thursday

WOD: In teams of three, with one person running 300 meters at all times, complete as many rounds and reps as possible in 25 minutes of: 10 Dumbbell/KB Push Press 10 Box Jump Overs (20/24) Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that

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Tuesday

WOD: A. Shoulder press 5×3 @ 75% of your 3rm from week 1. B. PRACTICE for 10 minutes: L-Seat Progression Pt.1 L-Seat Progression Pt.2 L-Seat Progression Pt.3

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