WEEK 46 Nov 20- Nov 26

This week we have couplets for our strength portion of the workout. On Wednesday we have deadlifts and walking lunges, followed by a push/pull workout when we do a total of 2000M on the rower, with push ups and push presses in between. We also have a 3 round conditioning piece on Thursday when do do single unders, ball smashes and burpees, and a longer EMOM for 20 mins on Saturday. We end the week with a partner workout doing 5000M on the rower as a team, while the other partner holds a wall sit. Lets finish the week strong and see you all at the gym.

WEDNESDAY – Nov 22

Strength

Deadlift 5-5-5
Weighted Walking Lunge x 3 Laps
*do lunges directly after each set of deadlifts
*1 lap is gym length and back

WOD

For time
1000M Row
50 Push Ups
1000M Row
50 Push Press (95/65lbs)

THURSDAY – Nov 23

Conditioning

3 Rounds
100 Single Unders
50 Ball Smash
25 Burpees
*rest 3 mins between sets

WOD

10 Mins AMRAP
10 Toes to Bar
10 DB Snatch (per arm) (50/35lbs)
10 Pull Ups

FRIDAY – Nov 24

Conditioning

50 Calorie Max Effort Assault Bike

WOD

3 Rounds
50 Wall Balls
50 Weighted Sit Ups
*use a 25/15lbs plate for situps

SATURDAY – Nov 25

Strength

Bench Press 5-5-5
Dips 12-12-12
*use either a bench/box/rings for dips

WOD

EMOM x 20 Mins
Odd Mins: 5 Burpee Box Jumps
Even Mins: 10 Front Squats (115/75lbs)

SUNDAY – Nov 26

Strength

Power Clean 5-5-5
TRX Hamstring Curl 12-12-12

Partner WOD

Complete in a two person team
5000M Row (per group)
*opposite partner holds a wall sit