WOD

Nov 7th Class Program

Power Clean – 1 rep every 30s x 5 mins

+

Squat Clean – 1 rep every 30s x 5 mins

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Front Rack Step Up – 4-6 reps/side x 3 sets

SIngle leg KB Deadlift 4-6 reps/side x 3 sets

+

5 Sets:

30s Shuttle Sprint @ tough effort x 25ft

Rest 2-3 mins

Nov 6th Class Program

Floor Press @31X1 3-3-3-3-3

+

Weighted Chinup, build to 1RM

Weighted Dips, build to 1RM

+

SA Overhead Carry 100ft/side x 3 sets

SA Hang from rings or pull-up bar 15-30s/arm x 3 sets

+

10 min AMRAP:

1-2-3-4-5-6-7-8-9-10…

T2B

Pushups

Goblet Squats @ 24/16kg (50/35)

Nov 4th Class Program

4 Sets:

5 min AMRAPs:

250m Row each, then perform 15 Deadlifts @ 115/75 + 12 Hang Cleans @ 115/75 + 9 STO @ 115/75

One does full round then other does full round until time expires

 Rest 3 mins.

Next set is same reps except Front Squat + Power Snatch + Burpee. Alt back to original on 3rd set

Nov 3rd Class Program

Push Press + Push Jerk – 2 complex every 2 mins @ challenging weight x 5 sets

+

10 min EMOM:

1st min: 1-2 Rope Climbs

2nd min: 6-10 Ring Dips (Advanced athletes do MU into ring dip position)

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10 min EMOM:

1st min: 6-10 C2B,

2nd min: 30s or 50 DU’s

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10 min EMOM:

1st min: 6-10 HSPU

2nd min: 30s Hollow Rocks

Nov 2nd Class Program

Front Squat @42X1 – Build to challenging 3 rep

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Power Snatch + Hang Power Snatch + OHS – 1 complex every 60s x 10 sets – not meant to be maximal

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5 Sets:

4 TNG Power Cleans @ 70-75%

4 Bar facing Burpees

12s on AirBIke @ 95% effort

Rest 2-3 mins

Nov 1st Class Program

5 sets:

Row 45s @ 75%

45s @ 85%

1:30 min rest

5 sets:

AirBike 45s @ 75%

45s @ 85%

1:30 min rest

+

15 min AMRAP @ sustainable effort:

100ft Farmers Walk

10-15 Russian KBS @ 24/16

50ft Shuttle Sprint x 10 lengths

1 min Plankhold

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