Monday, November 18
Strength: Front Squat 10-10-10-10
WOD: For Time
4 Rounds
3 Dead Lift 173/275
20 Walking Lunges
10 Toes to Bar
1 Minute Rest
4 Rounds
20 Walking Lunges
10 Toes to Post
6 Dead Lift 143/225
*16 Minute Time Cap
Tuesday, November 19
WOD: Alternating TABATA (8 Minutes)
Step-Ups 20/24
Handstand Hold
WOD: 18 Minute AMRAP
10 Ring Dips
6 High Box Jumps 24/30
20 Double Unders
Wednesday, November 20
Strength: Power Cleans 6-5–4-3-2
WOD: Death by EMOM 24 Minutes
8 Calorie Row
8 Push-Ups
8 Goblet Squats 35/55
Add 1 rep after every 3 rounds, return to 8 reps per round once you fail to reach the RX number.
Friday, November 22
Strength: Strict Press 4-4-4-4-4
WOD: 6 Rounds for Time
2 Rope Climbs
30 Second Hollow Hold
10 Alternating Dumbbell Snatch 35/50
*16 Minute Time Cap
Saturday, November 23
Partner WOD: For Time
110 Box Jumps 20/24
110 Ring Rows
110 Calorie Row
110 Burpee Box Overs
110 Squat Jumps
5 Minutes Battle Rope Drumming
*Partners can partition reps any way they choose
*38 Minute Time Cap
