November 28 – December 3, 2022


Monday: WOD:
10 Min to find 1RM of Back Squat-Rest until min 12 then:
12/10 Calorie Row
10 BBJO (24/20)
7 Min AMRAP
Tuesday: WOD:
10 Min to find 1 RM of Power Clean- Rest until min 12 then:
5 Sets – 1 set every 5 min of:
20 KBS (50/35)
20 WB (20/14) (10’/9′)
50 DU
Wednesday: WOD:
2 Rope Climbs
5 Deadlfits
5R4T
Thursday: WOD: Teams of 3
10 Min to Find 1 RM of Shoulder Press- Rest until min 12 then:
12 TTB
6 Hang Squat Cleans (155/105)
150′ sled push or 30 jumping lunges
5 rounds each; 1 works-2 rest
Friday: WOD:
Guys: 16-14-12 Calorie Row; Strict HSPU
Ladies: 13-11-9 Calorie Row; 16-14-12 Strict HSPU
Rest 1 min
Guys: 16-14-12 Calorie Row; Front Squats
Ladies: 13-11-9 Calorie Row; 16-14-12 Front Squats
Rest 1 min
Guys: 16-14-12 Calorie Row: Push Press
Ladies 13-11-9 Calorie Row; 16-14-12 Push Press
Saturday: WOD: Teams of 2
12 Banded BMU (purple or less) or 16 Burpee Pull Ups (Synchro)
100/80 Calorie Row or Ski
100 Double Unders ea at same time
9 Banded BMU or 12 BPU
100/80 Calorie Row or Ski
100 Double Unders ea at same time
6 Banded BMU (purple or less) or 9 BPU
100/80 Calorie Row or Ski
100 Double Unders ea at same time