Tuesday 11/19/2024

Strength 
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
* Complete each complex unbroken. Rest 1:30 sets.

WOD
"Bowser’s Castle"
5 Rounds For Time:
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)

*15:00 Time Cap

Monday 11/18/2024

Strength 
Deadlift 6x2
6 sets x 2 Deadlifts (80%)
-Every 1:30-

WOD
"Mario Kart"
3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)

Saturday 11/16/2024

WOD
"Apple Chai Latte"
Teams of 2 For Time:
2 Sets  
100/80 Calorie Row
50 Box Jumps 30"/24"
30 Power Cleans 185#/125#
-rest 6:00 between sets-
*split work up how you see fit

Friday 11/15/2024

Strength 
Back Squat 2x2
2 sets x 2 Back Squat (90-95%)
-Complete a set every 3:00-

WOD
"Hot Cocoa"
5 Rounds For Time:
75 Double Unders
15 Shoulder to Overhead 95#/65#
*15:00 time cap