WEEK 45 Nov 13- Nov 19

This week we are doing higher reps on our strength portion of the workout, with the weights increasing every round. We also have two conditioning pieces this week, on Thursday we work on our anaerobic capacity, and on Friday we work our aerobic system when we do a 2000 meter row for time. We have a long WOD on Saturday, and we finish this week of with a grip intensive workout on Sunday.

Monday – Nov 13

Strength

Back Squat 10-8-6-4
*increasing weight

WOD

5 Rounds
15 Wall Balls
15 Box Jumps
15 Push Press (95/65lbs)

TUESDAY – Nov 14

Strength

Deadlift 10-8-6-4
*increasing weight

WOD

12 Mins AMRAP
10 Dumbbell Snatch (per arm) (45/25lbs)
20 Toes to Bar
30 Calorie Row

WEDNESDAY – Nov 15

Strength

Bench Press 10-8-6-4
*increasing weight

WOD

For time
20 Power Cleans (95/65lbs)
rest 2 mins
20 Power Cleans (115/85lbs)
rest 2 mins
20 Power Cleans (135/105lbs)

THURSDAY – Nov 16

Conditioning

3 Rounds
30 Second Max Effort Assault Bike
*rest 3 mins between rounds

3 Rounds
1 Lap Sled Push
15 Burpees
*rest 3 mins between rounds
*1 lap is gym length and back

WOD

EMOM x 10
Odd Mins 15 Thrusters (95/65lbs)
Even Mins 15 Pull Ups

FRIDAY – Nov 17

Conditioning

2000M Row

WOD

8 Mins AMRAP
10 Front Rack Lunges (per leg) (95/65lbs)
10 Box Jumps
*hold the bar in the front squat position

SATURDAY – Nov 18

WOD

100 Wall Balls
100 Sumo Deadlift High Pull (95/65lbs)
100 Calorie Row
100 Weighted Step Ups (total)
100 Dumbbell Push Press (45/25lbs)

SUNDAY – Nov 19

Strength

Front Squat 10-8-6-4
*increasing weight

WOD

5 Rounds
20 Kettlebell Swings
1 Lap Farmers Walk (60/45lbs)
20 Pull Ups
*1 lap is gym length and back