ENDURANCE-Hall 4
| 21.11 | |
| Teams of 3 – 33 min AMRAP: | |
| Switch after completing full round | |
| – 9 Wall Balls @6/4kg | |
| – 7/5 cal Ski Erg | |
| – 5 Burpees | |
| 23.11 | |
| A) 9 min AMRAP: | |
| – 9 Sit Ups | |
| – 9 Burpees Over the bar | |
| – 9 DeadLifts 43/30kg | |
| REST 3 MIN | |
| B) 9 min AMRAP: | |
| – 9 Push Ups | |
| – 9 Burpees Over the bar | |
| – 9 Hang Power Clean 43/30kg | |
| REST 3 MIN | |
| B) 9 min AMRAP: | |
| – 9 Air Squats | |
| – 9 Burpees Over the bar | |
| – 9 Push Press @43/30kg |
U1 LITE-Hall 4
| 22.11 | WOD: |
| A) Deadlift 4 x 6 @RPE8 (same weight across all sets) | |
| B) WOD: FOR TIME | |
| – 30/24 cal Row | |
| – 20 Power Clean and Jerk @55/40 kg | |
| – 30/24 cal Row | |
| 24.11 | WOD: |
| A) DB Floor Chest Press 4 x 12 @ Build Up | |
| B) WOD: 5 ROUNDS | |
| – 14 Renegade Rows @2×15/10kg | |
| – 14 Alt. DB Snatches @1×15/10kg | |
| – 50 Double Unders | |
| 25.11 | WOD: |
| WOD: FOR TIME | |
| – 100 Push Ups (on box) | |
| – 100 Ground 2 Overhead @35/20kg | |
| – 100 L-Ups | |
| – 100 Air Squats | |
| Any combination possible to achieve the fastest time. |
U1 FUNDAMENTALS-Back Hall 4
| 21-11-2022 | Fundamental #3 Front Squat & Overhead squat |
| 23-11-2022 | Fundamental #4 Strict press & Push press |
U1 Fit Mom-Back Hall 4
| 21-11-2022 |
| 25-11-2022 |
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