Monday 11/11
"STRENGTH"
E3MOM x 4 Rounds Complete 1 Complex
3 Push Jerk
3 Split Jerks
3 Split Jerk Press
*Pick Load
"CONDITIONING"
"The Lyon"
5 Rounds for Time:
7 Squat Cleans (165/115)
7 Shoulder to Overhead (165/115)
7 Burpee Chest to Bar Pullup
*Rest 2mins between rounds
Performance:
135/85 Burpee + Jumping Pullup
Fitness:
95/65 Burpee + Ring Row
Tuesday 11/12
"STRENGTH"
In 15 Minutes Complete
5-5-5-5-5 Bench Press
"CONDITIONING"
For Time
65 Cal Row
65 Double Unders
55 Cal Row
55 Russian KBS (53/35)
45 Cal Row
45 Box Jumps (24/20)
35 Cal Row
35 Hand Release Pushups
25 Cal Row
25 Alternating Pistol Squats
Performance: 50/40/30/20/10
Fitness: 35/30/25/20/15
Single Unders, Box Step Ups, Box Leaning Pushups,
& Alternating Single Leg Box Squats
Wednesday 11/13
"CONDITIONING"
Teams of 2
10 Rounds Each
Min 1: 1 Round of "Cindy"
Min 2: Max Cal Bike
Min 3: Rest
Each athlete will cycle through rounds
as an individual. Score will be total
calories of the team.
Fitness:
3 Ring Rows / 5 Pushups / 10 Air Squats
Thursday 11/14
"STRENGTH"
Complete:
Min:0-3: 6 Rep Back Squat @ 80%
Min3-6: 4 Rep Back Squat @ 85%
Min 6-9: 2 Rep back Squat @ 88%
Min 9-15: Build to Heavy 2 Rep Thruster
"CONDITIONING"
1 Min Max Rep Burpees
1 Min Rest
1 Min Max Rep Thruster (75/55)
1 Min Rest
1 Min Max Rep Burpees
1 Min Rest
1 Min Max Rep Thruster (75/55)
1 Min Rest
Fitness No Pushup Burpees, 45/35
"FINISHER"
3 Rounds
10 Barbell Curls
10 Overhead Plate Tri Press
Friday 11/15
"CONDITIONING"
5 Min Max Meter Row
3 Min Rest
5 Min Max Meter Bike
3 Min Rest
5 Min Max 120 Ft Shuttle Runs
3 Min Rest
"STRENGTH"
In 12 Minutes, build to heavy for the day
3-rep Deadlift
"FINISHER"
50 Seated Medball Russian Twist
Saturday 11/16
"CONDITIONING"
The Hero WOD "CHAD 1000x"
For Time:
1000 Box Step Ups
Box Height 20"
If you have a ruck, wear it loaded with 45/35
Performance:
Half "CHAD"
500 Box Step Ups 20/16"
Team Version
Teams of 2
400 Box Step Ups
Alternating Box Step Ups Reps
Every 100 Step Ups, Run 400m TogetherWODS 11/11/24
Train Waco
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