Thursday 11-15

Open (Advanced): 1. Skill: Movement Prep 2. 4×3 Minute AMRAP’s:* 60 Double-Unders 25/20 Calorie Assault Bike Max Chest-to-Bar Pull-Ups in remaining time. Rest 3 minutes between sets. *Record your total number C2B Pull-Ups per set. The goal is to repeat the same score across all sets.   Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 4×3…

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Wednesday 11-14

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 7: Power Snatch+Overhead Squat (1+1)x2-Moderate load ACROSS. 2. Back Squat 3×3-Build to tough load. Rest 3-4 minutes between heavy sets. 3. Z-Press 3×6-8 @ 21X2 Moderate load ACROSS, rest 2-3 minutes between sets. Post WOD (Optional): This weeks active recovery work.   Fitness (Beginner/On-Ramp): 1. EMOM x 7: Hang…

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Tuesday 11-13

Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 3 Rounds, 1 Minute Each Station:* Max Calorie Assault Bike Max Rep Burpee Box Jump (24/20″) Max Rep Toes-to-Bar Max Calorie Row Rest 1 Minute *Post your lowest number of reps per exercise to the whiteboard (4 scores).   Fitness (Beginner/On-Ramp): 1. Skill: Movement Prep 2. 3…

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Monday 11-12

Open (Advanced): 1. Cluster 3×5-Build to moderately tough set. Rest 2-3 minutes between sets.* 2. “Diane” 21-15-9 For Time: Deadlifts (225/155) Handstand Push-Ups *Athletes choice to TNG or drop each rep. Limit rest between reps if breaking up into singles.   Performance (Intermediate/Masters): 1. Cluster 3×5-Build to moderately tough set. Rest 2-3 minutes between sets.*…

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