Monday November 18, 2019

PSA: EXCITING TIMES! Programming week of November 18th, 2019

This week each workout will be a partner workouts BUT that can be easily switched to a individual version by making it an AMRAP instead of a FOR TIME workout.

Also if you are looking to start the new strength cycle both workouts are listed at the bottom of the page. They can be done any day of the week in place of, or alongside, class workouts.


Skill :40 work/:20 rest x 10 min

Alternate between over your partner burpees and plank hold. Minute one burpee over your plank holding partner for :40 then rest for :20. Minute two hold a plank for :40 so they can burpee over you.

Partner Workout: 5 rounds

5 overhead squats 205/135

5 front squats 205/135

5 back squats 205/135

25 pull-ups

Run 200 m together

Weekly Strength cycle:

Day 1:

Squats and upper body pulling

Back squat 5×3*

That is 5 sets of 3 all at the same weight. Should feel heavy for all 5 sets and roughly 70-80% of 1rm. If you don’t have a 1 rep max to work off of then spend a session to find that.

Bent over barbell row 5×3

All 5 sets use the same weight.

Glute ham raise 4×8

4 Supersets

12 back rack lunges

12 db rows each side

Day 2:

Deadlifts and pressing

5×5 deadlift

No touch and go. Reset on each lift. All sets same loading

5×5 bench press

All sets same loading

4×8 seated db press

4×15 RDL

Sunday, November 17th, 2019 at 9:16 pm / WODS