Monday, 11/7/22
Strength
10 Minute EMOM:
3 Squat Snatches
*@70% of 1 RM
WOD
For Time:
30 Pull Ups
75 Wall Balls (20#/14#)
15 Muscle Ups
Thursday, 11/3/22
Strength
Establish 8 Rep Max Back Squat
Then…
1×10 @90% of 8RM
1×10 @80% of 8RM
WOD
3 Rounds:
15 Hang Power Cleans (135#/95#)
15 Burpees to Bar
Wednesday, 11/2/22
WOD
Every 4 Minutes For 5 Rounds:
12/10 Calorie Row
24 Dumbbell Push Press (35#/25#)
12/10 Calorie Row
Accessory Strength
3×14 Front Rack Box Step Ups
Tuesday, 11/1/22
Strength
Part 1:
10 Minutes to Establish a 3 Rep Max Hang Squat Clean
Part 2:
3×3 Clean Grip Deadlift
*@90% of 1 Rep Max Clean
WOD
For Time:
42-30-18
Deadlifts (155#/105#)
Box Jump Overs (24”/20”)
Friday, 10/28/22
WOD
For Time:
150 Wall Balls (20#/14#)
300 Double Unders
30 Ring Muscle Ups
Accessory Strength
3×14 Front Rack Box Step Ups
Thursday, 10/27/22
Strength
3×10 Strict Press
Partner WOD
12 Minute AMRAP:
5 Rounds Each:
Partner A: 15/12 Calorie Ski Erg
Partner B: 15 Med Ball Weighted Sit Ups
In Remaining Time Max Rope Climbs
Wednesday, 10/26/22
Strength
3×10 Back Squats
WOD
2 x 5 Minute AMRAP’s:
2 Deadlifts (225#/155#)
1 Wall Walk
4 Deadlifts
2 Wall Walks
*Continue Adding 2 Deadlifts and 1 Wall Walk
*Rest 3 Minutes Between AMRAP’s
Tuesday, 10/25/22
WOD
Every 10 Minutes for 4 Rounds:
400m Run
40/32 Calorie Bike
400m Run
Monday, 10/24/22
Strength
Part 1:
10 Minutes to Establish 3RM Hang Squat Snatch
Part 2:
3×3 Snatch Grip Deadlift @90% of Snatch 1RM
WOD
5 Rounds:
10 Bar Facing Burpees
10 Overhead Squats (135#/95#)