Tuesday – 11/26/19

Schedule Note: We will have one class on Thursday, at 9am. Friday, there will be no 6am class.

WOD

Weighted box step-ups
4×12/leg

SA DB Row + Single Leg DB RDls
4(12+12)

Seated DB Press (on a box)
4×12

Side Bends + Lying Leg Lifts+Good Mornings(Barbell)
4(12+15+12)

4pm Kettlebell
4 sets
5 reps
Front squat
Press
Clean
Front squat

Monday – 11/25/19

Buy-in 200m Run

Partner

4 Rounds
Partner A rows 20 Cal
Partner B performs Wall Balls 20,14
(Until pt.A finishes, then switch. Each partner must complete 4 rounds of rowing.)

into

4 Rounds
Partner A 20 Pull-Ups
Partner B performs Push-Ups

Buy-out 200m Run

Saturday – 11/23/19

8am Kettlebell
40 on 20 off
4 rds
Push press
Split shuffle
Renegade row
Step ups
Then
1 minute no rest
Air squat
Burpee
Jumping pull ups
Mountain climbers

9am WOD
Hope

3 Rounds for Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute rest

10am Olympic Lifting

Friday – 11/22/19

Fatal 40

40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees

400 meter run at start and after
each 40-rep movement

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