Friday, November 7th
Strength: 3-3-3-3-3 Front Squats (HAP) 15 Minutes WOD 21-15-9 Row for CaloriesThrusters (65/45)Med Ball Cleans (20/14)SDHP (65/45)Wall Ball (20/14)Burpees How is your medicine ball clean, check out this video! Cool Down: 50’ Straight Leg 50’ Spiderman Stretch 15 Hollow Body Rocks
Thursday, November 6th
Skill: 7 Minutes OTM 5 Pullups + 5 HRPU WOD: 5 Rounds12 Push Press (115/75)10 T2B8 Ball Slams (30/20) Cool Down: Tabata Situps (8 Rounds :20 / :10)
Wednesday, November 5th
Strength: 3-3-3-3-3 OHS HAP (15 Minutes) WOD: 5 Rounds 3 Minute AMRAP 7 Deadlifts (225/155)14 Burpee over Bar Rest 1 Minute between rounds Cool Down: 50’ Lunges 50’ Inchworm Pushups
Tuesday, November 4th
Skill: EMOTM for 7 Minutes2 HSPU + DU remaining time of the minute WOD: 10 Minute AMRAP6 Squat Cleans (135/95)9 Pull-ups (Chin over bar)12 Box Jumps (24/20) Cool Down:10 GHD Situps10 Goodmornings (45/35)
Monday, November 3rd
Strength: 3-3-3-3-3 Deadlifts (15 Minutes) WOD 6 Rounds 5 Squat Snatch (95/65) 7 HRPU 9 Squats Cool Down: Group Stretch