Wednesday, 11/8/17
Accessory Work
3×10 Glute Ham Raises
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Press (95#/65#)
Strict Pull Ups
November 2017
Tuesday, 11/7/17
Strength
10 Minute EMOM
2 Power Cleans @65-75%
Rest 5 Minutes
WOD
4 Rounds:
12 Power Cleans (115#/85#)
21 Box Jumps (24″/20″)
200m Run
Monday, 11/6/17
Core Stability
5 Sets of Max Effort L Sit Hold
*Rest 1 minute between sets
WOD
10 Minute AMRAP:
27-21-15-9
Wall Balls (20#/14#)
Calorie Row
Friday, 11/2/17
Strength
Every 2 Minutes for 6 Minutes (3 Sets)
8 Front Squats
*Build in weight each set
WOD
3 Rounds:
50 Double Unders
10 Clusters (135#/95#)
7 Muscle Ups
*14 Minute Time Cap
Thursday, 11/2/17
“Pick a Skill”
WOD
:40 on/:20 off for 15 minutes
Max Meters on the Rower
Wednesday, 11/1/17
Accessory Work
5×10 (5 Each Leg)
Back Rack Reverse Lunges
WOD
8 Minute AMRAP:
30 Calorie Assault Bike
30 Burpee Box Jump Overs (24#/20#)