(551) 427-5077

Monday – November 30

 

21-18-15-12-9-6-3

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

*You will have 10 Minutes to work up to heavy warm up sets prior to the start of the workout

 

 

 

Saturday – November 28

In Teams of 2

Part 1:

6 Minutes

Teammate 1: Max Effort L-Hold OR Plank Hold

Teammate 2: Max Rep Pull Ups OR Muscle Ups

3 Minute Rest

Part 2:

6 Minutes

Teammate 1: Max Effort Overhead Hold (135/85)

Teammate 2: Max Rep Meter Row

3 Minute Rest

Part 3:

6 Minutes

Teammate 1: Max Effort Deadlift Hold (225/135)

Teammate 2: Max Rep KB Swings

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*Teammates change positions when one reaches failure

 

 

Friday – November 27

In Teams of 2 (1 working/1 resting)

2 Rounds

800 M Run (Run 200 M at a time)

50 Push Press (95/65)

50 Burpees 

50 Hang Cleans (95/65)

50 Wall Balls

*If legs are still smoked from Wednesday, Wall Balls can be replaced with Push Ups or Calorie Row

 

Wednesday – November 25

 

Option 1:

100 Back Squats (Bodyweight)

*Weight and/or reps can be scaled

*You MUST be able to squat your intended weight for 10 unbroken reps without much of a problem

Option 2:

20 Minute AMRAP

10 Cal Row OR 40 Double Unders (100 Singles)

15 KB Swings

15 Wall Balls (20/14)

10 Lunges (each leg)

 

 

Tuesday – November 24

 

For Time:

10 Chest to Bar Pull Ups (or 5 Muscle Ups)

10 Burpees to Plate (25#)

20 Push Ups

10 Burpees to Plate 

30 Toes to Bar

10 Burpees to Plate 

40 Weighted Sit Ups (15/10)

10 Burpees to Plate

30 Toes to Bar 

10 Burpees to Plate

20 Push Ups

10 Burpees to Plate

10 Chest to Bar Pull Ups (or 5 muscle ups)


 

Saturday – November 21

 

For Max Total Reps (each movement)

3 Rounds – :45 on/:30 rest

Pull Ups OR Muscle Ups

Double Unders

Front Rack Lunges (95/65)

Calorie Row

Wall Balls

REST

*A lot of rest in this WOD….each interval should be close to max effort

 

Friday – November 20

 

Part 1:

10-9-8-7-6-5-4-3-2-1

Deadlift (225/135)

1-2-3-4-5-6-7-8-9-10

Burpees to Plate (25)

*10 Deadlifts-1 Burpee, 9 Deadlifts-2 Burpees, 8 Deadlifts-3 Burpees….etc

*Weight can be scaled up, goal is unbroken Deadlifts

Part 2:

CORE

 

 

Thursday – November 19

Part 1:

3 x 3 

Push Press

7 x 1 

Split Jerk

Part 2:

Crossfit Hoboken Winter Challenge WOD #1

7 Minutes

2-4-6-8-10-12

Shoulder to Overhead (135/95)

Box Jumps (24/20)

*20 Double Unders OR 40 Singles after each set of Box Jumps

*If athlete finishes under the 7 minute, max rep toes to bar/rings OR Muscle Ups