5
Nov
Monday, November 6, 2023
| Weekly Overview | Events/Classes | |
| Monday | 1RM/3RM Back Squat Make-Up OR Front Squat | |
| Tuesday | “Coach Ryan” Benchmark WOD | |
| Wednesday | Unilateral Lower Body | 5:45 PM – Bar Muscle-Up Skills Clinic |
| Thursday | Push Press | |
| Friday | Unilateral Lower Body | |
| Saturday | “Armistice” Veterans Day WOD | |
| Sunday | Bench Press |
Strength
In 24:00:
Establish 1RM OR 3RM Back Squat
OR
Every 1:30, 6 Rounds
1) 3 31X-Tempo Front Squats (65-70%)
2) 6 Ball Slams
*31X-Tempo – 3s down, 1s pause in squat
Conditioning
AMRAP 8
250/200m Row (FX: 200/150m)
12 Front Squats (105/75) (FX: 75/55)
12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 8 Chest to Bar Pull-Ups + 4 Bar Muscle-Ups)