Saturday, 23 November WOD

Warm Up:

800m run

20 Burpees

400m run

10 Burpees

PVC shoulders

Strength:

Back Squat 3 sets of 3 ( heavy loads)

Monster Mash:

5 rounds for time of:

15 Wall balls 20/14 lb to a 10/9 ft target

15 Power Cleans 95/65 lbs

then 5 min rest

3 rounds for time of:

50 Double Unders

17 Thrusters 95/65 lbs

Friday, 22 Nov WOD

WARM-UP

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb

6 Push-Ups

Rest 30 sec

6 Box Jump 30″/24″

30m Sprint

Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold

14 Second Bar Hang

STRENGTH

Deadlift

4 x 5 @ 80%

WORKOUT

7 Minutes AMRAP:

14 Calorie Row

7 Handstand Push-Ups

7 Toes-to-Bar

-Rest 3 minutes

Repeat

Thursday, 21 Nov WOD

Warm Up

A) 1 Round

400m Row

10 Wall Balls (Light)

300m Row

10 Wall Balls

200m Row

10 Wall Balls

100m Row

10 Wall Balls

B) 2 Rounds

100m Sprint

1 min rest

10 Burpees

1 min rest

Strength

5×5 Strict Shoulder Press @75% 1RM

METCON

With a Partner:

8 x 200m Run (alternating runs)

16 Unbroken Pull-ups (8/8)

16 Unbroken Wall Balls (8/8)

Then,

8 x 200m Row (alternating Row)

Tuesday, 19 November WOD

Warm Up:

A) 2 rounds of:

100m run

100m row

10 air squats

B)2 rounds of:

10 Power Cleans, below the knee with an empty bar

10 wall balls

–Rest 30 seconds

Strength

Power Clean

3 reps @ 70%

2 x 3 reps @ 75%

METCON

“EMOMDAY”

Every 4 min x 4 rounds:

200m Run

10 Thrusters 95/65

200m row

Workout Tip: Each movement should be completed in 1 minute or less. Scale distance and load as needed.

Monday, 18 November WOD

Warm Up:

200m Run

20 Air Squats

20 Alternating Lunges

Empty barbell or PVC Snatch Prep

10 of the following: Muscle Snatch, Press, OHS, Snatch Balance

Strength:

High Hang Snatch + Hang Snatch (1+1) x 5

(heavy sets and records your working sets on BTWB)

Metcon:

7 rounds for time of:

15 Kettlebell Swings, 53/35 lbs

15 Power Cleans, 95/65 lbs

15 Box Jumps, 24/20 in

Friday, 15 November WOD

Warm Up:

400m Run

then

3 rounds for quality of:

15 GHD sit-ups

15 Good Mornings

15 empty bar deadlifts

Strength:

Max Rep Strict Pull-ups

then

complete a set every minute until you complete 50 total pull-ups.

(Max rep strict pull-ups + EMOM max effort pull-ups = 50 total strict pull-ups)

Metcon:

21-15-9

Deadlift at 225/155 lbs

HSPU using 20.3 open standards.