Nov 17-21

Monday
Skill-The Kip

WOD
Team Relay (teams of 3-5)
5 Rounds
15 Cal Row
15 Jump Rope
15 Sit Ups
15 KB Swings
15 Wall Balls

E- 20 reps of each  S- 10 reps of each

Strength
Push Press EOMOTM 8 min
4 P.P

Tuesday
Skill- KB Snatch
E- 100 KB Snatches 5 min time cap
RX- 10 KB Sn every min for 5 minutes
S- 5 min KB Clean & Press

Strength
Atomic Push Ups + Inverted Rows
5 rnds of 7-10

Scale- Regular Push up & Ring Rows

WOD- Partner Wod
1 Partner holds BB while other works... then switch after each ex.
E-315/225
RX-225/145
S- 53lb KB/ 35lb KB *also cut reps in half

20 OH Squat -empty Barbell
18 Sit Ups
16 MB Slams
14 OH Squats
12 Sit Ups
10 MB Slams
8 Burpees
6 Burpees
4 Burpees
2 Burpees

Wednesday
Skill- Jump Rope
5 min AMRAP
E- 30 DU's
     7 Hvy KB Swings
     3 Burpees Box Jumps

RX- 15 DU's
        5 Hvy Swings
        3 Burpees

S- 20 Jump Rope
     8 KB Swings
     2 Burpees

Strength
RDL 5-5-5
Go Heavy

WOD- Heavy Tabata 10 on/ 20 off 8 Rnds of each 2 min rest between rounds
DL
H Cl
Push Press
Back Squat
DL

E- 75%
RX- 65%
S- 65-95lbs / 55-75lbs

Thursday
Skill- Box Jumps

E- Find Max Height
RX- Find a 2-3 rep max ht.
S- Practice jumps at increasing heights - use plates

WOD- Circle of Awesomeness
1- Row 100 m
2- 10 Box Jumps
3- 10 Push Ups
4- 10 Hang Cleans 95/65
5- 10 MB Cleans

10 min AMRAP

Strength
Front Squat
4-4-4-4-4-4
Establish a heavy set
S- goblet squat sets of 7 or box squats

Friday
Strength- "Trigger"
Partner Pair
3x        1 min- 10 Floor Press "bench"
                        10 Windmills (holding Bar)
                        AMRAP of T2B
Rest 1 min

3x          1 min-10 Floor Press
                        10 Windmills
                       AMRAP of V-ups
Rest 1 min

3x          1 min- 10 Floor Press
                          10 Windmills
                          AMRAP of Sit Ups


WOD
"Sam Sam"

10 min AMRAP

1 Snatch
2 Jerks
3 Overhead Squats
4 Back Squats
5 Burpees

Suggested RX weight- 95/65