Monday, November 15

Squat Clean @ 85% of 1 rep max

8 - 6 (2 - 2 - 2 - 2 - 2)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 2 reps with.

WOD

“Bronco”

15 min AMRAP

10 HSPU

10 Thrusters

10 Burpees over the bar

*Thruster @ 95/65 lbs

Tuesday, November 16

WOD

“Bama”

30 min AMRAP

21 KB Swings

21 Box Jumps

21 Double Unders

*KB @ 20/14 lbs, Box @ 24/20'“

Wednesday, November 17

Squat Snatch @ 85%

8 - 6 (2 - 2 - 2 - 2 - 2)

*If you do not know your 1 rep max, warm up to a weight you can complete 2 reps with, increase as able.

WOD

“Bulldogs”

21 - 15 - 9

Hang Power Clean

Shoulder to Overhead

Pull-ups

*Barbell @ 115/80 lbs

Thursday, November 18

Deadlift

10 - 8 - 6 (4 - 4 - 2 - 2 - 1)

*Warm up to a heavy working weight. Increase weight across to a heavy 1 rep.

WOD

”Wolverine”

4 Rounds for Time

15 Power Snatch

20 Alternating Jumping Lunges

15 Burpees

*Snatch @ 95/65 lbs

Friday, November 19

Back Squat @ 85% of 1 rep max

10 - 8 - 6 (2 - 2 - 2 - 2 - 2)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 2 reps with.

WOD

“Gator”

20 Minute AMRAP

20 Med Ball Situps

10 Big Box Jumps

30 Double Unders

*MB @ 20/14 lbs, Box @ 30/24”

Saturday, November 20

WOD

“Ducks”

25 Minute AMRAP

400m Run

20 Hang Power Clean

10 Thrusters

5 Pull-ups

*Barbell @ 95/65