Monday, 11/9

Squat Snatch
Warmup to 80% of 1RM
Then Every :90 seconds for 7 rounds
2 squat snatches (reset between reps)

WOD

For time:

500m row
5 squat snatches (115/75)
5 muscle ups
5 squat snatches (135/95)
5 muscle ups
5 squat snatches (165/115)
5 muscle ups
500m row



Tuesday, 11/10

"Bergeron Beep Test, with a Twist"

EMOTM for 15 mins

7 Thrusters (75/55)
7 Pull-ups
7 Burpees

When you cannot complete the full round in the minute, rest 1 minute, then continue until the 15 minute mark with:

5 Thrusters (75/55)
5 Pull-ups
5 Burpees

*two scores - beep test completed rounds and rounds in the AMRAP

**if you can complete past 15 mins in the EMOTM, keep going until you fail.

Wednesday, 11/11

Back squat
10 @ 60 percent
7 @ 70 percent
7 @ 80 percent
8 @ 80 percent
8 @ 80 percent

12 min AMRAP

12 T2B
12 Wall Balls, 20/14
12 Power Cleans, 115/75
12 Box Jumps, 24/20

Thursday, 11/12

Squat Clean + Jerk
Warmup to 75% of 1RM
Then every :90 for 7 rounds
2 squat cleans + 1 jerk (reset after the first clean)

WOD - for time

100 Double unders / 200 single unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
100 Double unders / 200 single unders


Friday, 11/13

Rest Day

Saturday, 11/14

Front Squat
5x5 @ 70% of 1RM

30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (115/75)
800m Row
15 Overhead Squats (115/75)
400m Row
30 Chest-to-Bar Pull-Ups

Sunday, 11/15

WOD

4 Rounds for Time

10 Deadlift (275/185)
10 Ring Dips
200m run

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