WEEK 43 Oct 30- Nov 5

This week we maintain the volume of high reps on our strength portion of the workout, as well as the WODs. We start the week with a strict press and dip couplet for sets of 10, and a classic 21-15-9 workout to get our heart rate going. On Tuesday we test our grip strength when we do a triplet of pull ups, cleans and toes to bar, and were on our second week of 20 rep max back squats on Thursday. We finish the week of with a long partner workout on Saturday and we get to work on our overhead squats on Sunday.

Monday – Oct 30

Strength

Strict Press 10-10-10
Bench Dips/Ring Dips 10-10-10
*rest 2 mins between each set

WOD

21-15-9
Wall Ball
Burpee
Calorie Row

TUESDAY – Oct 31

Strength

Front Squat 10-10-10
Weighted Step Up 10-10-10 (per leg)
*rest 2 mins between each set

WOD

4 Rounds
15 Pull Ups
15 Power Clean (95/65lbs)
15 Toes to Bar

WEDNESDAY – Nov 1

Conditioning

8 Mins EMOM
Odd Mins:1 Sled Push, 5 Burpees
Even Mins: 20 Calorie Assault Bike

WOD

8 Mins AMRAP
10 Deadlift (225/155lbs)
10 Handstand Push Up

Finisher

75 Hollow Rocks

THURSDAY – Nov 2

Strength

20 Rep Max Back Squat

WOD

3 Rounds
As many reps as possible without dropping the bar
Thrusters (95/65lbs)
*rest 3 mins between each round

3 Rounds
Max Hanging L-Sit Hold

FRIDAY – Nov 3

Conditioning

2000M Row

WOD

Tabata 4 Rounds on each exercise alternating:
KB Swing/Jump Lunges
Pull Up/Push Up
Assault Bike/Mountain Climbers
Air Squat/Box Jump

SATURDAY – Nov 4

Partner WOD

In teams of two complete
10 Laps Sled Push
100 Push Press (135/95lbs)
100 Burpees over the Bar
100 Deadlift (135/95lbs)
*1 lap is gym length and back

SUNDAY – Nov 5

Strength

Overhead Squat 10-10-10
Strict Knees to Elbows 10-10-10

WOD

For time
50 KB Swings
50 Goblet Lunges (total)
50 Sumo Deadlift High Pull (95/65lbs)
50 Front Squats (95/65lbs)