WOD 11/25/14

UPPER

Warm Up:
2x Bent KB Press x10
     Kayak Rows x10 ea.

Main Work:
4x Banded KB Press x15
     Landmine Row x20

Accessory:
3x Pull Ups x8
     Overhead Extension x20
     Weighed Crunch x25

Conditioning:
Row 1000m AFAP

Cool Down:
Stretch & Foam Roll

WOD 11/24/14

LOWER

Warm Up:
2x Lateral Band Walks x10m
     Sumo Goblet Squat x8

Box Jumps x9

Main Work:
Squats 5x5 (against bands)

Accessory:
3x Front Squat x6
     KB Crunch x20
     KB Swing x15

Cool Down:
Stretch and Foam Roll

WOD 11/20/14

LOWER

Warm Up:
2x Unilateral Hip Thrust x10 ea.
     Bear Crawl x10m

Box Jumps x8

Main Work:
Front Squat to 3RM

Accessory:
3x Snatch Grip High Pull x6
     Swiss Ball Leg Curl x12
     Weighted Crunch x20

Cool Down:
Stretch & Foam Roll

WOD 11/19/14

UPPER

Warm Up:
2x Band Pull Aparts x30
     Pallof Press x10 ea.

Main Work:
3x Banded KB Bench Press x20
     Face Pull x25

Accessory:
Curls 10x10
Overhead Extension 5x10
KB Crunch 2x20

Cool Down:
Stretch & Foam Roll

WOD 11/16/14

UPPER

Warm Up:
2x Wall Slides x8
     KB Overhead x12
     HK Unilateral Lat Raise x10 ea.

Main Work:
3x Banded KB Bench Press x20
     HK Facepull x25

Accessory:
3x KB Pullover x20
     Triceps Pushdown x15
     Banded Push-Up x20
     EZ Bar Curl x15

Cool Down:
Stretch & Foam Roll

WOD 11/3/14

LOWER

Warm up:
2x Sumo Goblet Squat x10 ea.
     Pallof Lateral Walks x4m ea.

Box Jumps x8

Main Work:
Deadlift to Opener

Cool Down:
Stretch, Correctives, and Foam Roll