DATE – Monday November 10th


Warm-up: 10 reps each:

Leg swing (each leg / each direction)

Sampson lunge

Hollow Rock (x 20)

Superman lifts

Mountain climbers (10/side)

Single leg lift + straight leg drop across the body (low back stretch)

Double leg lift + back roll + straddle stretch

Banded good mornings (x 15-20)


Mobility: Banded PNF hamstring stretch


WOD A) Build to a heavy 3RM ‘touch and go’ deadlift (16 min)


Then at 18, and 20 min on the clock perform 2 more perfect sets at 90-93% of the 3 RM achieved.


– Go heavy but make form and mechanics your first priority.

– Perform as t’n’g reps but no bouncing off the floor. Control the bar all the way to down.

– Record 3RM only


WOD B) Complete AMRAP in 10 min of the following ladder:

2,4,6,8,10… etc. reps of:

Power Clean

Front rack barbell lunge (step forward)

Burpee over the bar


Adv: 155/105, Int: 135/95, Beg 95/65 or less

– Score final completed round + extra reps completed (eg: 12+15)