Wednesday November 3rd

21.11.03

INTENDED STIMULUS

1.) 15:00-20:00
2.) Complete each set of squats in 5 sets or less.
3.) Complete each set of V-ups in 7 sets or less.
4.) Don’t sacrifice movement mechanics or range of motion for speed

RX

For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups

LEVEL 2

For Time:
120 Air Squats
50 V-ups
90 Air Squats
40 V-ups
60 Air Squats
30 V-ups

LEVEL 1

For Time:
90 Air Squats
40 Tuck-ups/ Single Leg V-Ups
60 Air Squats
30 Tuck-ups/ Single Leg V-Ups
30 Air Squats
20 Tuck-ups/ Single Leg V-Ups

SKILL WORK

Pre-WOD:

5 Sets For Load:
5 Tempo Strict Press
– Two-second press, Two-second reset

STRETCHING

2 Sets:
:30 Press-up Stretch
:30 Groiner Stretch / Side

WHITE BOARD BRIEF

Target Time | <15:00-20:00
• We have a lot of legs this week. And on top of all the squat reps, we cover a variety of rep schemes and
loadings to improve your leg fitness.
• For today’s workout, it is important you can complete each round of the air squats in 5 sets or less. Use a
variation or rep scheme for the V-ups that allows you to finish them in 7 sets or less.
• You can also use this simpler workout to challenge yourself and your stamina by setting specific rep goals.
For example, could you complete all of the air squats without stopping or pausing? Could you hold yourself
to always perform sets of 10 reps or greater throughout the entire workout?
• Prior to the workout, we will focus in on strict press strength. As you approach today’s workout, scale
appropriately for the rest of the week. Tomorrow we have the hero benchmark Nate. The final two days of
the week are also very challenging.