Veterans Day
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/

Thruster (10-10-10-10-10)
To warm up for this, do 3 sets of:
15 pulls on the rower, no computer
10 thrusters
10 crunches

For thruster sets, do your first set as air thrusters, then do light weight, then do slighly less than your EMOM weight.
—-
From the floor or the rack.

BB, KB or DB.

Alternating EMOM
Minute 1: Thruster
Minute 2: 20 sit ups AFAP

Same weight across all sets.

DJM (AMRAP – Rounds and Reps)
18 minute AMRAP
3 Power cleans 135/93
6 Push Ups
9 Squats

This is a hero WOD. Move accordingly. Push ups should be chest to deck, no worming, full press out. Squat to full depth, stand up tall.

You can do 6 kettlebell swings in place of barbell power cleans.
Brovember the 13th (Weight)
3 sets of 15
Bicep Hammer curl, 3 sec neg
Wide grip push up, fast
Wide grip partial pull up (top half), fast
Hanging knee raises, 3 sec neg
Optional: Kroc rows, heavy AF