NOVEMBER 4

2K ROW | BENCHMARK

Bench Press for load:
-1 set of a heavy 10 rep
-Build with sets of 5 and when the load feels right, "test" for a set of 10

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For Time:
2,000 Meter Row

REPEAT FROM 11/20/23

NOVEMBER 5

SIX FLAGS

6 Rounds x AMRAP 4:
6 Bar Muscle-Ups
400 Meter Run
Max Calorie Bike

Rest 1 Minute Between Rounds

* Score Lowest Calorie Round

NOVEMBER 6

SCOTTY | HERO

-1 set of a heavy 10 rep
-Build with sets of 5 and when the load feels right, "test" for a set of 10

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AMRAP 11:

5 Deadlifts (315/225)

18 Wallballs (20/14)

17 Burpee Over Bar

REPEAT FROM 12/1/23

NOVEMBER 7

EUROTRIP

For Time:

4 Rounds "Work"
80/64 Calorie Row

3 Rounds "Work"

60/48 Calorie Row
2 Rounds "Work"

40/32 Calorie Row

1 Round "Work"

20/16 Calorie Row

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[Work]:

30 Double Unders

5 Strict Pull-ups

15 AbMat Sit-ups

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Time Cap: 35 Minutes

NOVEMBER 8

ONE SIZE FITS ALL

-1 set of a heavy 10 rep
-Build with sets of 5 and when the load feels right, "test" for a set of 10

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For Time:

30 Thrusters

600 Meter Run

20 Thrusters

400 Meter Run

10 Thrusters

200 Meter Run

*Every Break On The Thrusters:

200 Meter Run

Barbell: (95/65)

Time Cap: 18 Minutes

NOVEMBER 9

7AM | PARTNER COMMUNITY WOD

GARAGE GAMES | OPEN GYM HOURS REST OF THE DAY

NOVEMBER 10

ARMSTRONG

Every 5 Minutes x 5 Rounds:

3 Rope Climbs (15')

50/40 Calorie Bike Erg

* Score Slowest Round

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SUNDAY RUNDAY

Run 2-3 miles