Nov 21/25.
Strength: 12 min EMOM 1- 30 sec plank + 10/12 Pushups 2- 30 sec bar hang + 3 strict pull-ups 3- 30 sec BB hold above head + 7 strict press. WOD: 18 min AMRAP 20 V-ups 15 DL (105/155) 10/10 DB OH lunges (35/50)
Nov 20/25.
Strength: Bench Press 20 min to find a 3 rep MAX. WOD: 5 Rounds 4 Wall walks 8 Hang Power Sn (65/95) 12 T2B.
Nov 19/25.
Strength: C&J 6 sets > 90 sec. 1 Power Cl + 1 Hang Power Cl + 1 Fr Sq + 1 Jerk. WOD: 3 Rounds 15/20 Cal Row 25 WB 12/15 Cal Bike 15 Burpee BJ
Nov 18/25.
Strength: BackSq 2 Reps > 10 min EMOM > building in weight. Partner WOD: 4 Rounds EACH - YG,IG 12 Pull-ups 10 Thrusters (65/95) 12 Bar over Burpees.
Nov 17/25.
Strength: DL 5-5-5-5-5. WOD: 16 min AMRAP 75 DU’s 10 C&J (85/115) 400m Run