Monday 11/14
“Strength”
Build To a 1 RM
Clean & Jerk
(20-30:00)
“Conditioning”
AMRAP 4 minutes
7 Power Cleans (115/75)
7 HSPU
REST 2:00
AMRAP 4 minutes
7 C2B Pull-ups
7 Squat Cleans (115/75)
Tuesday 11/15
“Strength”
Build To a 3 RM
Bench Press
(20:00)
“Conditioning”
5 Rounds For Time:
25/20 Calorie Row
8 Renegade Rows (35/25s)
8 Floor Press (35s/25s)
Wednesday 11/16
“Conditioning”
Partner WOD
Mins 0-15
100-80-60-40-20
Double Unders
Sit-Ups
*Trade Reps as Needed
Mins 15-30
50-40-30-20-10
Alt. Goblet Box Step-Ups (55/35KB)
10-10-10-10-10
Shuttle Runs (60ft)
*Trade Reps as Needed
Thursday 11/17
“Strength”
Build To a 3 RM
Snatch Grip Deadlift
3 Second Negative
“Conditioning”
AMRAP 5 minutes
7 Thrusters (95/65) (65/45)
7 Burpee Box Jumps (24/20)
REST 2:00
AMRAP 5 minutes
7 Power Snatch (95/65) (65/45)
7 Wall Balls (20/14) (14/10)
REST 2:00
AMRAP 5 minutes
7 OHS (95/65) (65/45)
7 Toes to Bar
Friday 11/18
“Strength”
Build To a 3 RM
Back Squat
(25-30mins)
“Conditioning”
16 EMOM
Min 1: :30 Bike
Min 2: :30 Ring Dips/Box/Parallete
Min 3: :20 Ring Top Support Hold/Parallete Top Support
Min 4: :30 Hollow Hold
Saturday 11/19
“Conditioning”
In 10:00
3 Rounds For Quality
10 Kip Swings
3-5 Jumping Negative (:03) Pull-Ups
:20 Bottom of Push-Up Hold
8/8 Single Leg KB RDL
3-5:00 Transition
3 Rounds For Time:
750/650m Row
21 Push-Press (75/55)
12 Deadlifts (75/55)
9 Pull-Ups
