15 November – 20 November 2021

Posted on November 15, 2021

Monday, November 15

WOD: 18 Minute AMRAP

8 Dumbbell Push Press 70/100

8 Toes To Bar

12 Latteral Jumps Over Dumbbell

30 Second Hollow Hold

 

Tuesday, November 16

WOD: 24 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 12 Kettlebell Hang Cleans 35/55 (6 on each side)

Minute 3: 12 Goblet Squats 35/55

Minute 4: 12 Ring Rows

 

Wednesday, November 17

WOD: 10 Rounds For Time

10 Alternating Dumbbell Power Snatch 35/50

10 Box Jumps 20/24

*30/40 Calorie Row Anytime During The Workout

 

Thursday, November 18

Skill Work: Muscle Ups

WOD: “Nate”

20 Minute AMRAP

2 Ring Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 35/55

 

Friday, November 19

WOD: 20 Minute AMRAP

10 Front Rack Lunges 70/100

10 Jumping Lunges

10 Slamballs 25/40

16/20 Calorie Row Or 11/16 Calorie Bike

 

Saturday, November 20

WOD: 8 Rounds For Time

10 Alternating Plank Rows 35/55

15 Tuck Ups

10 SDLHP 35/55

80′ Overhead Farmers Carry 35/55 (40′ on each arm)

 

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