Wednesday 11/24/21- Workout
| Complete in any order/rep scheme: |
| 75X- Conventional Deadlift (135/115) |
| 75 cal- Bike or Row |
| 50X- Weighted Reverse Lunge (55/35’s) RL=1 |
| 50X- KB Inclined Row (55/45’s) |
| 25X- Chin-ups |
| 25X- DB Bicep Curl (25/15’s) |
| *Every 3 min, stop and do 8 Burpees. |
Tuesday 11/23/21- Workout
Bench Press- Est. a 10RM or 4X12@RPE6.
*16 min cap.
Complete: 10-10-8-8-6-6. Rest as needed.
BB Front Squat (50% or 115/95)
DB Floor Chest Press (70/45’s)
KB Single Leg Stand-up (35/25) RL=1
DB OH Tricep Ext. (35/25’s)
EC: AMRAP for 3 Rounds- 1 min on: 30 sec off.
Bike or Row
DB Thruster (35/25’s)
Monday 11/22/21- Workout
| Conventional Deadlift- 5X4@70% or 5X8@RPE7. |
| *16 min cap. |
| Complete: 10-8-6-4-2 |
| Pull-ups |
| Dual KB Swing (55/45’s) |
| DB Bent-over Row (55/35) RL=1 |
| DB Snatch (70/55) RL=2 |
| Bike or Row (calsX2) |
| EC: For time: 15-12-9-6. |
| TTB |
| Burpees |
Saturday 11/20/21- Workout
| Partner WOD for time: |
| C1: 25-20-15. |
| DB Thruster (35/25’s) |
| *Partner holds Wall Sit |
| C2: 25-20-15. |
| Step-ups (25/15’s) RL=1 |
| *Partner holds Plank |
| C3: 25-20-15. |
| Hand Release Push-ups |
| *Partner holds plate OH (45/35) |
| C4: 50X- Sync. Burpees |
