The Week Ahead:

MONDAY: Metcon / TUESDAY: Strict Press & Couplet / WEDNESDAY: Barbell Skill & Triplet
THURSDAY: Accessory Work & Partner WOD / FRIDAY: Deadlift & METCON

Monday, November20th

Mobility Work

Metcon:

10min EMOM: 

10-9-8-7-6-5-4-3-2-1 Bike Cals or Row 

1-2-3-4-5-6-7-8-9-10 Burpees 

 

(all within the minute) 

 

Tuesday, November 21st

Strict Press: 

 3x1 @ 90% 

 

Metcon: 

Partner WOD 

 

800m Row 

20 Squat Cleans 155/105# 

600m Row 

40 WB Toss 20/14# 

400m Row 

60 Burpees to Target

200m Row

80 Air Squats


 

 

Wednesday, November 22nd 

Barbell Skill:

 12min EMOM: 

2 Squat Snatch + 1 OH Squat @ 80%

 

Metcon: 

3RNFT: 

 

Lower Body: 

8/side BB Box Step Ups 95/65# 

8/side DB Lunge 50/35# 

 

Upper Body: 

8/side Half Kneeling KB OH Press 25/10# 

8 Ring Rows 

 



 


Thursday, November 23rd

 

HAPPY THANKSGIVING! 

9am Thanksgiving WOD

 


 

Friday, November 24th

DeadLift: 

 3x1 @ 90% 

Metcon:

“Isabel” 

30 Reps for Time: 

Snatch 135/95#