WOD: BBJs, WBs, KBSs, MBSUs
Thursday Workout Of the Day Partner WOD: 30min AMRAP 20+ Burpee Box Jumps (24/20) 20+ Wall Balls (20/14) 20+ Russian KB Swings (53/35) 20+ Med Ball Situp Passes
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November 2017
WOD: Deadlift, T2Bs, RRs, GSUs
Wednesday Workout Of the Day LIFT Deadlift 3×5 @ 70% WOD 14min AMRAP 5 Strict Toes To Bar 10 Goblet Step-Ups (53/35) / (24/20) 5 Ring Rows
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WOD: Clean & Push Press, BFBs, KB Snatches, RTs, Thrusters
Tuesday Workout Of the Day LIFT Power Clean & Push Press 3×3 @ 70% WOD 4 Rounds 20 Bar-Facing Burpees 20 KB Snatches (53/35) 20 Russian Twists 20 Thrusters (75/55)
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WOD: Back Squat, Pullups, FRLs, DUs
Monday Workout Of the Day LIFT Back Squat 3×5 @ 70% WOD 6 Rounds… 5 Strict Pullups 10 Front Rack Lunges (75/55) 20 Double Unders
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WOD: Snatch, WBs, Cleans, Plank
Sunday Workout Of the Day LIFT Snatch 3×3 @ 70% WOD 11min AMRAP 5+ Wall Balls (20/14) 5+ Power Cleans (115/75) BUY OUT Accumulate 2min of Both Sides of Side Plank
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WOD: Row, BBJs, T2Bs, Dips, MBSUs
Saturday Workout Of the Day Partner WOD 100 Calorie Row/Bike/Ski 50 Burpee Box Jumps (24/20) 80 Calorie Row/Bike/Ski 50 Toes To Bar 60 Calorie Row/Bike/Ski 50 Dips 40 Calorie Row/Bike/Ski 50 Med Ball Situp Passes (20/14) 20 Calorie Row/Bike/Ski – Partner 1 rows/bikes/skis 1/2 of the calories, then partner 2 rows/bikes/skis the other 1/2 –
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WOD: OHS, Thrusters, Snatches, Pistols, Pushups
Friday Workout Of the Day LIFT Overhead Squat 4×5 @ 80% WOD 7min AMRAP… A) 21-15-9 Thrusters (95/65) Power Snatches B) 3 Rounds 10 Pistols 10 Pushups
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WOD: Clean & Jerk, Burpee Pullups, Bike
Thursday Workout Of the Day LIFT Clean & Jerk 5×3 @ 80-85% WOD 100 Burpee Pullups BUY OUT 1min Max Cal Bike
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WOD: Back Squat, WBs, DUs, T2Bs
Wednesday Workout Of the Day LIFT Back Squat 3×5 @ 75% 1xMaxReps @ 75% WOD 3 Rounds… 60 Double Unders 40 Wall Balls (20/14) 20 Toes to Bar
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WOD: Snatch, Row, HPCs, HSPUs, TGUs
Tuesday Workout Of the Day LIFT Snatch 5×3 @ 80-85% WOD 1000m Row, then… 3 Rounds 15 Hang Power Cleans (115/75) 15 Handstand Pushups BUY OUT Turkish Getups
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