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WOD

24
Nov

Tuesday – November 25th

Gotta keep that flywheel spinning!

Weightlifting:
5 superset rounds on a 3 minute clock:
3 hook grip deadlift (start at 100% of your 1rm power clean and ascend)
10-20 second L-sit
*Deadlifts should be performed as three touch and go reps with a controlled lowering after the third lift.

MetCon:
Both for time:
1k ski or 2k bike (90% effort)
-3 minute rest
500m ski or 1k bike (100% effort)
*Immediately after finishing, start a 3 minute cooldown ski or bike.

23
Nov

Tuesday – November 24th

Swinging kettlebells to start the week off right!

Weightlifting:
15 minutes OTM:
Power clean
Hang clean
Front squat
*Start at 50% of your 1RM power clean and built to 80% for the last 5 rounds.

MetCon:
7 minute AMRAP:
20 pistol
10 handstand pushup
5 muscle up (7 chest to bar pullup)
*Rx+ for strict handstand pushup

22
Nov

Monday – November 23rd

Hang on!

Weightlifting:
7 rounds on a 2 minute clock:
Split jerk
3×3
4×1
*Build to a 1RM for the day.

MetCon:
For time:
100 heavy kettlebell swing
*5 burpees and 15 abmat situps every time the kettlebell is set down. Use a weight that you can swing for more than 30 reps in your opening set.

22
Nov

Sunday – November 22nd

Row well and live.

Weightlifting:
10 minutes alternating OTM:
10 dumbbell bench press
30 second wall sit holding kettlebells in a front rack

WOD:
For time:
1k row into
5 rounds:
10 pull-up
10 alternating barbell front rack lunge 115/80#

20
Nov

Saturday – November 21st

Get those legs burning!

Partner WOD:
14 rounds for time:
10 dumbbell power clean 50/35#’s
10 dumbbell squat
10 dumbbell push press
*Both athletes must pull 7 250/200m turns on the rower, if the rows are finished before the rounds then they may collaborate to complete the rounds. If rounds finish first, they both must finish all 7 turns on the machines.

19
Nov

Friday – November 20th

Building overhead strength!

Weightlifting:
5 superset rounds on a 3 minute clock:
3-7 strict handstand pushup
10 Romanian deadlift (70-80% of 1rm power clean)

MeCon:
For time:
15-10-5
Weighted burpee box over 24/20” with 50/35# dumbbells
3x GHD situp

18
Nov

Thursday – November 19th

Building that cardio!

Weightlifting:
10 minutes OTM:
2 power clean and jerk 60-80% of 1rm push jerk
*Work quick singles and practice with a full pause between the clean and the jerk.

MetCon:
For time:
200 double under (3 minutes of single unders)
100 air squat
50 pushup
25 deadlift 50% of 1rm

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