Week # 4 of 6

Monday 11/20/2023


Hang Squat Snatch

10 sets of 2, building


4 Rounds For Time

12 Overhead Squats (95/65, Rx+ Hang Squat Snatches)

12 Lateral Burpees Over Bar

36 Double Unders

Tuesday 11/21/2023



10 sets of 3, across


3 Rounds

15 Pull Ups (Rx+ Chest to Bar)

15/12 Calorie Row

15 Power Cleans (115/75, Rx+ 155/105)

Rest 1 minute b/w rounds

Wednesday 11/22/2023


30 minutes

40 seconds on, 20 seconds rest/ transition

S1: Hang Dumbbell Snatch (50/35)

S2: Box Step Ups (Rx+ Goblet)

S3: V-Ups

S4: Plate Ground to Overhead (45/25)

S5: Ski Jumps


Rate Play Row 27min

> continuous 27min row but change the rating every 3 minutes as follows. Rating trumps pace. In other words, Your ability to maintain the stroke rating takes precedence over your target pace.

0-3: 22spm

3-6: 24spm

6-9: 22spm

9-12: 25spm

12-15: 22spm

15-18: 26spm

18-21: 22spm

21-24: 27spm

24-27: 22spm

Thursday 11/23/2023

Partner Workout


The “turkey” may not touch the floor, for time (can pass from partner to partner):

1 mile run with 20/14# “turkey”

10 rounds of “Cindy”

1,000m Row

10 rounds of “Cindy”

1 mile run with 20/14# “turkey”

A WOD, in a WOD, in a WOD. Happy Thanksgiving!

Friday 11/24/2023


A1. Power Clean, 4 sets of 4 w/ a pause in the catch, building

A2. Back Squat, 8-6-4-2, building


For Time

30 Front Squats (115/75, Rx+ 155/105)

30 Deadlifts (115/75, Rx+ 155/105)

30 Wall Balls (20/14)

30 RKBS (24/16, Rx+ 32/24)

Saturday 11/25/2023


A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets

A2. Ring Dips, 3-4 sets of 5-10 reps (Rx+ 32X1 tempo)


16 minute AMRAP

2 Wall Walk

4 Alternating Dumbbell Clean and Jerk (50/35)

8 Tuck Ups (Rx+ MB weighted)

12/9 Calorie Row


Row 10 x 2min, Rest 1min

> Stroke Rating trumps pace! Do all odd-numbered intervals at 18spm and even-numbered intervals at 26spm. Scores that deviate by more than 1spm off of these ratings are not valid..

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