:30 - Monday - November 18th**

Strength:

20 minutes to establish a 1RM Deadlift

Interval:

With a partner do 10x250m ski

Cooldown:

Stretch hamstrings and roll back

2:22 - Tuesday - November 19th**

WOD:

For time: *20 minute cap

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

Toes to bar

Burpee box over 24x20/20x24”

Post WOD:

Spend 10 minutes working controlled sets with your jump rope. We suggest you work small enough sets that you can remain in command of the rope and your reps. Increase the volume of your sets or decrease your rest windows to increase the difficulty. But first, shoot for consistency.

5:55 - Wednesday - November 20th**

Strength:

4 superset rounds on a 4 minute clock:

5-15 strict ring dip

3 pullup negatives (if you have the capacity to slow it down for more than a 5 second descent, than do so)

*Mobilize in the rest time after each round.

WOD:

13 minute AMRAP:

100 double under (90 seconds of work)

75 wallball shot 20/14# to 10/9’

50 dumbbell snatch 50/35#

25 bar muscle up (sub chest to bar pullup or reduce the bar muscle up, or reduce the number of reps to be doable in <4 minutes.)

Cooldown:

30 slow situp and reaches (left, middle, right)

12:05 - Thursday - November 21st**

Mobility:

Hamstrings

Calves

Ankles

WOD:

“Christine”

3 rounds for time:

500m row

12 deadlift bodyweight

21 box hop 20”

*Last programmed January 14th 2019

Cooldown:

Light 1k row at 20s/m

Spend 5 minutes working on your front rack position for tomorrow!

16:13 - Friday - November 22nd**

Strength:

20 minutes to establish a 1RM front squat

Accessory work:

5 rounds, resting 1 minute between rounds::

30 second - 1 minute handstand hold

10-20 v-up or GHD situp

19:57 - Saturday - November 23rd**

WOD:

In teams of 3:

Row 3k

150 kettlebell swing (heavy enough that 15 is a LARGE set)

100 pullup

50 wall climb

*Split work as desired.