WODs-LOCATION-HALL 6
| 7.11 | WOD: |
| A) WOD: 25 min AMRAP | |
| – 21/16 cal Echo Bike | |
| – 15 Box Jumps Over @24/20″ | |
| – 21 Wall Balls @9/6kg | |
| – 15 USA KB Swings @24/16 kg | |
| 8.11 | WOD: |
| A) Shoulder Press – 1RM | |
| CAP: 16 | |
| B) WOD: 3 ROUNDS | |
| – 12 Devil Press @2×22.5/15kg | |
| – 4 Rope Climbs | |
| 9.11 | WOD: |
| WOD: 5 ROUNDS | |
| – 20/15 cal Echo Bike | |
| – 60m Sandbag Fireman Carry @68/45kg | |
| – 10 Handstand Push Ups | |
| 10.11 | WOD: |
| A) Back Squat – 1RM | |
| CAP: 20 | |
| B) WOD: 9 min AMRAP | |
| – 8 Pull Ups | |
| – 12 Air Squats | |
| 11.11 | WOD: |
| WOD: 35 min EMOM | |
| Min 1: 45 sec max cal Row | |
| Min 2: 45 sec max cal Echo Bike | |
| Min 3: 45 sec max cal Ski Erg | |
| Min 4: 45 sec max cal Burpees to target (pull up bar) | |
| Min 5: REST | |
| 12.11 | WOD: |
| WOD: Teams of 3: | |
| Complete 30 rounds of: | |
| – 8/6 cal Echo Bike | |
| – 6 Alt. DB Snatches @22.5/15kg | |
| – 4 DB Goblet Squats @22.5/15kg | |
| Rotate per full round. | |
| 1 Person always holds a sandbag, bear hug, and chose your weight. | |
| 13.11 | WOD: |
| A) ±12 min handstand walk practice | |
| B) WOD: 14 min AMRAP | |
| – 15 m Handstand Walk | |
| – 10 Strict Chest 2 Bar Pull Ups | |
| – 60 Double Unders |
STRENGTH-LOCATION-BACK HALL 6
| 7 November 2022 |
| Exercise |
| Superset x 6: |
| 4 Hang power cleans |
| 4 Strict pull ups, alternatively: |
| – 6 x 6 buddy assisted pull ups |
| 12 November 2022 |
| Exercise |
| 3 Back squats |
| 3 Strict presses |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 8-11-2022 |
| Power Snatch+ mid Hang Power Snatch+ Low Hang Squat Snatch 1+1+1 |
| Snatch Pulls 5×3 |
| Back Squats 5×3 |
| 10-11-2022 |
| Power Clean+ Low Hang Squat Clean+Jerk 1+1+2 |
| Clean Pulls 5×3 |
| Front Squats 4×3 |
