21.11.01 – 21.11.05

Monday 21.11.01

Track: All

Wendler Week 3

Front Squat

1×5 at 75% 1RM
1×3 at 85% 1RM
1×1+ at 95% 1RM
*15 minute cap

Track: Compete/Train

Just the Two of Us

AMRAP 10:

9 Thrusters (75/55)
35 Double Unders

Track: Sweat

Just the Two of Us

AMRAP 10:

9 Thrusters (65/45)
35 Double Unders

Tuesday 21.11.02

Track: Compete/Train

May I Have Another

On the 3:00 x 7 Rounds:

200 Meter plate (45/35)
12 Toes to Bar
9 Deadlifts (185/135)

Track: Sweat

May I Have Another

On the 3:00 x 7 Rounds:

200 Meter wall ball Run (20/14)
12 Toes to Bar
9 Deadlifts (135/95)

Wednesday 21.11.03

Track: Compete

Half Hour Power Shower

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24"/20")

Track: Train

Half Hour Power Shower

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Strict Burpee Pull Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24"/20")

Track: Sweat

Half Hour Power Shower

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Burpee Pull-Ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24"/20")

Thursday 21.11.04

Track: All

Wendler Week 3

Deadlift

1×5 at 75% 1RM
1×3 at 85% 1RM
1×1+ at 95% 1RM

Track: Compete/Train

Armageddon

AMRAP 10:

15 Strict Press (95/65)
15/12 Calorie Row

Track: Sweat

Armageddon

AMRAP 10:

15 Strict Press (65/45)
15/12 Calorie Row

Friday 21.11.05

Track: All

Unbroken Strict Ring Dips

EMOM8:

Unbroken Strict Ring Dips

Track: Compete/Train

Great Balls of Fire

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)

Track: Sweat

Great Balls of Fire

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:
10 Wall Balls (14/10)

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