Monday November 3, 2025

Warmup

1:30 bike/row

10 Cossack squats

10/side overhead press

5 goblet squats

10 plank pull throughs

10 kip swings

3 negative pullups

 

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

                          

Skill/Strength

EMOM:

3 front squats

AMRAP strict pullups

 

5 rounds.  Rest 1 minute between rounds (0:00 – 1:00 is work; 1:00 – 2:00 is rest; 2:00 – 3:00 is work, etc.).

 

Front squat from the rack if space allows.  Modify the pullups by jumping, or using a band.

 

WOD

Cal Row or Bike 20/20/20

Front Squats 15/20/25

 

Rest 3 minutes

 

Cal Row or Bike 20/20/20

Shoulder to Overhead 15/20/25

 

Ladies Cals:  16

 

F:  KB goblet squats; double DB shoulder to overhead

P1:  front squat is 135/95>115/75>95/65; shoulder to overhead is 115/75>95/65>75/55

P2:  115/75>95/65>75/55; 95/65>75/55>45/35

C:  155/105>135/95>115/75; 135/95>115/75>95/65

Will Williams