Skill
8min AMRAP
50 DUs
20ft HS walk
WOD
1-7-1
Squat clean
Dip
Swift
10min AMRAP of
1 Wall climb
10 DB Snatches
50 Alternating single unders
Nov
28
Nov
27
Swift
3 Rounds
1000m Bike
20 Toes over hips
WOD
1 Burpee every 4sec for 90 reps
Nov
26
Swift
5 RFQ of
10 Strict pull-ups
12 DB Strict press
14 Kossack DLs (7ea.)
WOD
20 Rounds of
1 Bar muscle-up
2 DL
Nov
25
CrosSwift
Partner workout
500/450/400 Cal of choice
*Partner completes 50 Step-ups before switching
TC=28min
Nov
24
Nov
23
Swift
10 Rounds
10 RKBS
10 Push-ups
WOD
EMOM for 25min
12 Thrusters
12 T2B
12 Box jumps
12 Pull-ups
12 Burpees
Nov
22
Skill
1600m Run/row
WOD
Partner workout
12 Rounds for time
40ft 1-arm OH Lunge R
40ft 1-arm OH Lunge L
200m Ski
Swift
2K Bike
200 Single unders
200 Flutter kicks
Nov
21
Skill
2K Bike for time
WOD
EMOM for 14min
7 PWR Cleans
7 Dips
Swift
Tabata (:20/:10)x18
Wallballs
Sit-ups
Fast mountain climbers
Nov
20
Swift
5-4-3-2-1 Shuttle run
10-8-6-4-2 Burpee pull-up
WOD
12min AMRAP
2 BS
:10 HS hold
Nov
19
Swift
5 Rounds
20/15 Cal row
20 Box dips
WOD
EMOM for 12min (alt.)
5 DLs
5 Strict press