2:20? - Monday - November 25th**

Strength:

7x5 front squat (65% increasing toward 85%)

WOD:

“Freddy’s Revenge”

5 rounds for time:

5 shoulder to overhead 185/125#

10 bar facing burpee

Cooldown:

500m row at 15 s/m

6:19 - Tuesday - November 26th**

WOD:

30 minutes alternating OTM:

3 power clean (heavy load for 3 quick singles)

25-40 air squat (work the full minute)

10-15 toes to bar (work <30 seconds)

Post WOD:

5x10 double dumbbell strict press from an active lunge (5 with right leg forward, 5 with left leg forward)

12:45 - Wednesday - November 27th**

Strength:

7x5 deadlift (65% increasing toward 85%)

WOD:

2x5 minute AMRAP, rest 3 minutes between:

10-20-30-40-50...

Pushup

Double under (Triples?)

Abmat situp

*Pick up where you left off.

Cooldown:

Mobilize what ails you!

- Thursday - November 28th**

Team WOD:

In teams of 3 complete 3 rounds for time: *35 minute cap

11 lunging bear complex 135/95#

28 burpee pullup

2019m Concept2 (row, ski, bike order doesn’t matter, try to use all 3 machines if possible.)

*Teams may split work as desired.

Cooldown:

5 frames of row bowling, static stretch while your teammates rowl.

Sit and reach

Couch stretch

Butterfly

Pec

Tricep

21:05 - Friday - November 29th**

Strength:

5x3 front squat with 3, 2 and 1 second pauses in the bottom (65% and increasing)

WOD:

10 rounds for time, rest 30 seconds between rounds:

10 sumo deadlift high pull

10 toes to bar

10 thruster

*Use a weight on the sumo and thruster that you can keep unbroken for every round, Scale toes to bar to be able to stay unbroken as well. Each finished round should take around 60-80 seconds.

Cooldown:

25:40 - Saturday - November 30th**

Partner WOD:

4 rounds For time:

40 box hop 24/20”

40 kettlebell swing 53/35#

20 handstand pushup

20 calorie ski/GHD situp

*Split work as desired.