Monday Nov 13 - Saturday Nov 18, 2023

Monday Nov 13

 

Part A

 

3 Snatch Grip BTN Push Press + 1 Overhead Squat:

 

- Work up to a heavy complex in 15 minutes

 

Part B

 

2 sets:

6:00 AMRAP

3x50ft Shuttle Runs

10 Pull-ups

3x50ft Shuttle Runs

15 V-ups

-Rest 3:00 between sets-

 

Tuesday Nov 14

 

Part A – increasing intensity with each set

 

10:00 AMRAP

60-second Row (30 easy, 20 mod, 10 fast)

10-second Handstand Hold

3 Inch Worms

10 Deadbugs

 

Part B

 

2 sets: 

5/4 Calorie Row

1 Wall Walk

 

Part C

 

5 Sets:

12/10 Calorie Row

4 Wall Walks

12/10 Calorie Row

-rest 1:1 between sets - basically, work with a partner.  One partner completes a round while the other rests.

 

Wednesday Nov 15

 

Part A

 

3x High Hang Clean + 3x Hang Clean + 3x Clean 50% or lighter

* 5 minutes, 2-3 Times through 

* Focus on footwork and finishing the pull 

 

Part B

 

4 sets

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 rounds

* Work up to a Heavy, Unbroken set

 

Part C

 

21-15-9 

Back Squat (135/95)

Bar Facing Burpees

-75 Double Unders after each round-

 

Thursday Nov 16

 

Part A

 

Every 2 min x 4 sets

30-second Row

5 Deadlifts (empty bar - build across sets)

5 Single Arm Dumbbell Bench (each)

5 Push Ups

 

Part B

 

5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM)

 

Part C

 

2 sets:

5/4 Calorie Row

5 Bench Press (build in weight)

5 Push Ups

 

Part D

 

4 sets, with a new set starting every 4 minutes.

 

At 0:00 & 8:00

3:00 Amrap

30/24 Calorie Row

Max Bench Press (115/80)

-rest 1:00-

 

At 4:00 & 12:00

3:00 Amrap

30/24 Calorie Row

Max Push Ups

-Rest 1:00-

*Score all bench reps as score 1 and all push up reps as score 2

 

Friday Nov 17

 

Part A

 

8:00 AMRAP

25ft walking lunge

5 Kip Swings

5 Dumbbell Deadlifts

3 Dumbbell Hang Power Cleans

1 Dumbbell Power Clean

 

Part B

 

2 sets not for time:

 

25ft Dumbbell Walking Lunge

3 Toes to Bar

1 Bar Muscle Up or 3 Jumping Pull-ups

3 Dumbbell Power Cleans

 

Part C

 

Open WOD 17.2

12:00 AMRAP

2 Rounds of:

50ft Dumbbell Walking Lunges (50s/35s)

16 Toe-to-Bars

8 Dumbbell Power Cleans (50s/35s)

Then, 2 Rounds of:

50ft Dumbbell Walking Lunges (50s/35s)

16 Bar Muscle-Ups

8 Dumbbell Power Cleans (50s/35s)

 

Saturday Nov 18

 

Part A

 

20 min Mobility – Class Choice

 

Part B

 

Every 1:00 for 24:00

Min 1: 6 Overhead Squats (155/105)

Min 2: 25ft Handstand Walk or 10 HSPU

Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)