Events for November 2022

Sunday, 11/06
November 5, 2016
Tuesday, 11/8
November 7, 2016

Warm-up
3 Rounds
6 Dolphin Pushups
12 Jumping Jacks
6 Alt T Push Ups
12 Mountain Climbers
6 Tube Sword Pulls/ side
12 Alt Samson Lunges


EMOM 30 (6 rounds each)
— Move in order, so everyone rests right before HSPU station. —

A) 3/6/9 HSPU*
B) 6 Alt DB Snatches (M: 40% bw, W:30%)
C) 12 KB Goblet Lunges Scale up to 6-12 Alt Pistols
D) 50 Double Unders Scale to 1 Minute Single skips
E) Rest

* HSPU Scaling Options:

  • Scaled 1 – 3 Box Push-ups** + 6 Seated DB Strict Press
  • Scaled 2 – HSPU to Single Ab-Mat (no plates). Choose from 3, 6 or 9 reps; aim for an option that can be completed in all 6 rounds.
  • RX – Hands on 25 Lb plates, head to Ab-Mat. Choose from 3, 6 or 9 reps; aim for an option that can be completed in all 6 rounds.

** Box Push-up Scaling Options:

  • Pike position on toes
  • Pike position on knees
  • Regular Push-up
  • Push-up Hands on Box

Mobility
1 Min Band Trap Stretch/ side
1 Minute Standing Calf stretch/ side

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