Monday, November 1

Squat Clean @ 75% of 1 rep max

8 - 6 - (3 - 3 - 3 - 3 - 3)

*If you do not know your 1 rep max, warm up to a heavy working weight you can complete 3 reps with.

WOD

“Death by Thruster”

EMOM - 15 minute max

Min 1 = 1 Thruster

Min 2 = 2 Thrusters…

*Thruster @ 95/65 lbs

Tuesday, November 2

WOD

“Marty”

12 min AMRAP

20 Wallballs

10 Box Jumps

Rest 3 mins

12 min AMRAP

20 KB Swing

10 Burpees

*WB @ 20/14, KB @ 53/35, Box @ 24/20”

Wednesday, November 3

Squat Snatch @ 75% of 1 rep max

8 - 6 - (3 - 3 - 3 - 3 -3)

*If you do not know your 1 rep max, warm up to a heavy working weight you can complete 3 reps with.

WOD

”Flux”

4 Rounds for time

30 Double Unders

10 Chest to Bar Pull-ups

15 Push-ups

20 Air Squats

Thursday, November 4

Overhead Press

10 - 8 - 6 (3 - 3 - 3 - 3 - 3)

WOD

”Heavy”

3 Rounds for time

15 KB box step ups

10 OH Squats

*KB @ 53/35 lbs, OH @ 115/80, Box @ 24/20”

Friday, November 5

Front Squat

10 - 8 - 6 (6 - 6 - 6 - 6)

*Warm up to a heavy working weight you can complete 6 reps with. Increase weight as able.

WOD

“Time”

4 Rounds for time

10 Front Rack Lunges

20 Burpees over the bar

*Barbell @ 115/80 lbs.

Saturday, November 6

WOD

“McFly”

30 min AMRAP

800m Run

15 Deadlift

15 Burpee Box Jump

*DL @ 225/155 lbs, Box @ 24/20