15 November – 20 November 2021
Posted on November 15, 2021
Monday, November 15
Strength: Strict Press 7-7-7-7-7
WOD: 12 Minute AMRAP
4 Push Press 93/135
8 Toes To Bar
12 Latteral Bar Jumps
Tuesday, November 16
WOD: 24 Minute EMOM
Minute 1: 10/12 Calorie Row
Minute 2: 12 Hang Cleans 83/115
Minute 3: 12 Back Squats 83/115
Minute 4: 12 Ring Rows
Wednesday, November 17
Strength: 2 Snatch Dead Lift + 2 Snatch High Pulls + 2 Power Snatch x5
WOD: Death By Power Snatch 63/95
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
Strength: Front Squat 5-5-5-5-5
WOD: 15 Minute AMRAP
10 Front Rack Lunges 83/115
10 Jumping Lunges
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)