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Wednesday, November 12th

Warmup:
:30 jumping jacks
:30 air squat
:30 mt climber
:30 spiderman
x2

WOD:
21-15-9
Hang power clean (95/65)
Front squat
Shoulder to overhead
*3 burpees each time bar touches floor

Next Level:
400m sled pull

Tuesday, November 11th

Warmup:
200m run
5 hang power clean (empty bar)
5 push press
4 rounds

Skill:
5×3 ring dip with 2 sec pause in the bottom
8×3 transition drills

WOD:
10min AMRAP
7 chest to bar pull up
7 box jump
10 barbell lunge in front rack (95/65) (r+l=2)

Next Level:
3×20 back extension
100 face pulls

Monday, November 10th

Warmup
200m run
10 spiderman
10 scoprion
3 rounds

Lift:
back squat
8×2 @55%

WOD:
20min EMOTM
even: 3 Tire flip
odd: 10 Medball clean

Next Level:
2min thoracic spine stretch
3x 1min plank

Saturday, November 8th

Warmup:
75 ft jog
25ft knee hug
25ft frankensteins
25ft inch worm
3 rounds

Partner WOD:

Teams of 3
1200m row
120 pullup
120 wallball
120 abmat situp
1200m row

Friday, November 7th

Warmup:
5 pullup
10 pushup
15 air squat
5 rounds

Lift:
Split Jerk
8×2 @50%

WOD:
15 Shoulder Press (75/35)
15 Back Extension
or superman
AMRAP in 7min

Next Level:
3×10 barbell box step-up
3×8 good morning
100 banded leg curls

Thursday, November 6th

Warmup:
1min jump rope
1min situps
1min air squat
2 rounds

Skill:
tabata false grip hold
4×3 false grip pullup
or dead hang pullup

WOD:
21 15 9
Stone to Shoulder (142/95)
Toes to bar

Next Level:
5×5 transition drills
100 banded face pulls

Wednesday, November 5th

Warmup:
200m row
10 shoulder rollout
10 kip swings
10 air squat
10 spiderman
x 2

WOD:
:30sec plate pinch
2 bar muscle up
30 double under
5min AMRAP
2min rest
5 rounds for time

Next Level:
3x60m sled pull forward
3x60m sled pull backward

Tuesday, November 4th

Warmup:
Alternating tabata
air squat
situp

Skill:
5×5 strict ring dip
5×5 dead hang pullup
or ring pullups with rings facing each other

WOD:
10 Front Squat (155/105)
20 Box Jump
4 rounds for time

Next Level:
8×1 transition drills
100 band pull aparts

Monday, November 3rd

Lift:
Back Squat
8×2 @50%

WOD:
EMOTM 10min
1 Deadlift (315/225)
5 burpees

Saturday, November 1st

Warmup:
75ft job
75ft back pedal
75ft grapevine (down and back)
75ft high knees
75ft butt kicks
x 2

WOD:
Partner “E caf” WOD
Partner A row 1 minute, partner B resting
10 seconds to switch
Total rowing time (not including switch time) – 10 minutes

Goal is 2500 meters or 3000 meters total
depending on skill level

For every 5 meters under goal, there is a
1 burpee pull up penalty, to be completed after rowing, split up by partners (100 MAX)