Saturday 11/18/23- Workout
| Partner WOD for time in order: |
| C1: 3 Rounds each. |
| 10X- L.B. Back Squat (185/155) |
| 5X- Burpee Over Box |
| *Partner rests. Rotate each round. |
| C2: 3 Rounds each. |
| 10X- Pull-up |
| 5X- DB Snatch (55/35) RL=1 |
| *Partner rests. Rotate each round. |
| C3: Perform together: |
| Run 1 mile. |
Friday 11/17/23- Workout
| Bench Press- 5X3 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 60-90 sec after set. |
| DB OH Tricep Ext. (55/35) |
| TB Tricep Ext. |
| C2: AMRAP in 10 min: |
| 5X- DB Thruster (55/35’s) |
| 10X- Push-up |
| 100X- Jump Rope |
Thursday 11/16/23- Workout
| L.B. Back Squat- 3X5@60% or RPE5. |
| *14 min cap. |
| Start on any circuit. Complete 3 sets on each. Rest 1 min after set. |
| C1: |
| 10X- Goblet Squat (70/55) |
| 20X- Split Leg Lunge Jump RL=1 |
| C2: |
| 10X- BB Hip Thrust (135/105) |
| 20X- Skier Lunge Jump RL=1 |
| C3: Rest if needed. |
| 10X- Crunch |
| 10X- Leg Raise |
| 30 sec- Hollow Hold |
Wednesday 11/15/23- Workout
| Start on any movement. Complete 50 reps on each before moving on. |
| Pull-up |
| KB Inclined High Row (35/25’s) |
| Braced DB Bent-over Row (55/35) RL=1 |
| TRX Bicep Curl |
| DB Hammer Curl (35/25’s) |
| *Run 400Y after completing each one. |
