WODs 251026 - 251101

10/26-11/1

Monday

5 Rounds For Time

Row 15/12 Calories

15 Russian KB Swings (55/35)

10 Burpees


Tuesday

Power Cleans

5 x 5 reps (go 10 lbs heavier than last week)

Rest 1:30 between sets

Front Squat

3 x 8 reps (same weight for each set)

Rest 1:30 between sets

Seated Barbell Shoulder Press

3 x 8 reps (increase weight 5 lbs from last week)

Rest 1:00 - 1:30 between sets

3x

20 Front Plank KB Cross Body Drag (45/25)

20 Floor Wipers


Wednesday

3 Rounds For Time 

40 Double-unders

20 Lateral KB Swings (pick weight)

10R/10L KB Front Rack Reverse Lunges (pick weight)

10 Pull-ups

Use the same KB for both lateral swings and reverse lunges


Thursday

Incline DB Bench Press

3 x 10-12 reps (increase weight on each set)

Rest 1:30 between sets

Deadlift 

3 x 8 reps (same weight on all 3 sets)

Rest 1:30 between sets

Single DB Overhead Triceps Extension 

3 x 12 reps

DB Curls

3 x 12 reps


Friday

5 Rounds for Time

Air Bike 500 Meters

21 Russian KB Swings (55/35)

15 Wall Balls (20/14)

9 Candlesticks 


Saturday

5 Rounds

7 Squat Cleans (155/105)

15 Ring Push-ups 

15 Medicine Ball Sit-ups (20/14)

Max Rep Strict Chin-ups

Rest 1:30 between rounds

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