Wednesday November 4, 2026

Warmup

1:30 bike/row

10 curtsy lunge

5/way halos

10/side Russian KBS

10/side upright row

5 hang release pushups

10 glute bridges

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

Barbell warmup

5 strict press

5 high pulls

5 shrugs

5 tall cleans

5 hang power cleans

Then spend some time warming up for bench

WOD

In 5 minutes:

20/16 cal row or bike

followed by

Hang Power Cleans

Bench Presses

7/5/3

followed by

AMRAP cals in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total AMRAP cals accomplished.

Pick a challenging weight but something you can get each set unbroken. 

Go in heats so everyone has access to two barbells and a spotter on the bench.

F:  light barbell hang power cleans or KB SDHP 12/9/6

P1:  115/75 (ladies bench 65)

P1.5:  95/65 (ladies bench 55)

P2:  75/55 (ladies bench 45)

C:  135/95 (ladies bench 85)

BF:  155/105 (ladies bench 95)

Then (optional)…

Superset:

DB or KB Walking Lunges down and back (2-3 down and backs)

Dips (AMRAP)

Or Monday’s optional WOD.