WEEK 45: Oct 31-Nov 6

The holiday season is fast approaching so let’s finish the year strong. This week features some max reps on strength movements, as well as a two benchmark WOD day on Saturday. We have some longer workouts this week to further build our fitness.

MONDAY – Oct 31

Strength

5 Rounds Max Reps Back Squat (Bodyweight)
*rest 3 mins between rounds

WOD

21-15-9
Thrusters (95/65lbs)
Burpees over bar

Finisher

4 Rounds
12 V-Ups
12 Hollow Rocks
12 Sit Ups

TUESDAY – Nov 1

Strength

5 Rounds Max Pull Ups
*rest 3 mins between rounds

WOD For time as a 2 person Team

150 Calorie Assault Bike (Switch every 10 Calories)
100 Box Jumps (Switch every 10 reps)
100 Toes to Bar/Knees to elbows (Switch every 10 reps)
150 Calorie Row (Switch every 10 Calories)

WEDNESDAY – Nov 2

Strength/Technique

Cleans 5-5-5-5

WOD

20 Mins AMRAP
20 Deadlifts (115/75lbs)
30 WallBalls
20 Cleans (115/75lbs)
30 WallBalls
20 Push Press (115/75lbs)
30 WallBalls

THURSDAY – Nov 3

Technique

Double Unders

WOD 1

3 Rounds
300M Row
20 Box Jumps
10 Burpees

WOD 2

3 Rounds
10 Bench Press (135/95lbs)
50 Double Unders (100 Singles)

FRIDAY – Nov 4

Strength

Sumo Deadlift 5-5-5-5

WOD

Tabata 20 sec on 10 sec off x 8 Rounds
Push Ups
*rest 2 mins
Squat
*rest 2 mins
Pull Ups

SATURDAY – Nov 5

WOD 1

150 Wall Balls

Karen Benchmark Workout

WOD 2

21-15-9
Thrusters (95/65lbs)
Pull Ups

Fran Benchmark Workout

SUNDAY – Nov 6

Strength/Technique

Turkish Get Ups 3-3-3-3 (Per side)
*rest 2 mins between sets

WOD

5 Rounds:
10 KB Swings
10 Goblet Squats
10 Burpees