Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)
2) 150′ Backwards Sled Pull+ 15 Weighted Hollow Rocks
Conditioning
AMRAP 12
250/200m Row
8 50′ Shuttle Run
16 Goblet Lunge
*Weights: (24/16) (FX: 16/12) (RX+: 32/24)
Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Clean (↑, start at 50-60% of 1RM CJ)
5-8) 1 High Hang Power Clean + 1 Hang Power Clean (↑)
*Hold onto bar b/t reps
Conditioning
AMRAP 8
16 Bar Facing Burpees
8 Hang Power Clean (155/105) (FX: 115/80) (RX+: 185/125)
*RX/RX+ Min: 3 Rounds
| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Clean | |
| Wednesday | Lunge, Sled Pull | |
| Thursday | Thanksgiving Holiday WOD | Holiday Schedule 7:30am-9am Open Gym 9am WOD |
| Friday | Long Conditioning Intervals | Holiday Schedule 7:30am-9am Open Gym 9am and 10am WOD |
| Saturday | Back Squat, Partner WOD | |
| Sunday | Upper Body Push / Pull |
Strength
Every 2:00, 6 Sets
1-3) 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (65, 70, 75%)
4-6) 2 Squat Snatch (80-85%)
*Reset b/t reps
Conditioning
AMRAP 12
12 Overhead Squats (95/65) (FX: 75/55)
8 Box Jumps (30/24) (FX: 24/20)
4 Bar Muscle-Ups (FX: 2 OR 6 Chest to Bar Pull-Ups) (RX+: Ring)
2 Wall Walks (FX: 1) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*RX/RX+ Min: 4 Rounds
Strength
Every 2:00, 3 Rounds
1) 10/10 Lateral Box Step Ups
2) 10/10 Staggered Stance Dumbbell Romanian Deadlift
3) 150′ Sandbag Bear Hug Carry
Conditioning
AMRAP 12
250/200m Row
20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 24/16 KB)
20 Single Dumbbell Deadlift (50/35) (FX: 35/20) (RX+: 24/16 KB)
Squad WOD
AMRAP 30 w/ Partner – Alternate Full Rounds
9 Burpees Over Bar
7 Hang Power Clean
5 Front Squat
3 Shoulder to Overhead
9/7 Calorie Ski / Bike (FX: 7/5)
*Barbell Weight: (95/65) (FX: 75/55) (RX+: 135/95)
