Weekly Training Plan | November 9-15
Monday, November 9, 2026
Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
Run alternatives: 500m row, 1.2 echo bike, 400m ski erg
KBS: use a weight you can complete 21 unbroken in round 1
Pull Ups: use a progression that you could complete in one set when fresh (ring rows, jumping pull ups, banded pull ups, etc)
Tuesday, November 10, 2026
Snatch & HSW
5-4-3-2-1 reps for time of:
Snatch (125/185 lb)
– 30-ft handstand walk after each round.
Wednesday, November 11, 2026
CrossFit Classes
Partner Chad
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Partners work at the same time.
– Add load via a rucksack, weight vest, or dumbbell.
HYROX Classes
Work 03:00 · Rest 01:00 · Rounds 10
#1
#1A 14xDB Bicep Curls +14xDB OH Strict Press
#1B Ski@ RPE 7
#2
#2A 14xPushups+14xKettlebell 1 Arm Row
#2B Row@ RPE 7
#3
#3A DB Walking Lunges
#3B Run@ RPE 7
#4
#4A Underhand Sled Push
#4B Run@ RPE 7
#5
#5A 100mKB Farmer's Carry + 10xKB Goblet Squats
#5B Row@ RPE 7
Subject to modification depending on space or equipment limitations.
Thursday, November 12, 2026
CrossFit Classes
Row, Sit Up, Ring Row, Push Up
EMOM 20:
Min. 1 | :40 row for calories
Min. 2 | :40 sit-ups
Min. 3 | :40 ring rows
Min. 4 | :40 push-ups
– Score is total reps.
– Rest the remaining :20 in each interval.
HYROX Classes
Compromised Couplets
Work 09:00 · Rest 01:30 · Rounds 4
#1
400-500m Run@ RPE 8
15xBurpees Chest to Floor
#2
20 cal Row@ RPE 8
15xDB Squat Cleans
#3
20m Underhand Sled Push
20m DB Walking Lunges
#4
20 Cal Ski@ RPE 8
20xBB Plate Ground To Overhead (GTOH)
Subject to modification depending on space or equipment limitations.
Friday, November 13, 2026
Deadlift 5-3-1 x 3
Deadlift
5-3-1-5-3-1-5-3-1
Score will be total volume (put individual weights in your notes)
Saturday, November 14, 2026
Team WOD
Sunday, November 15, 2026
Sunday Skills Club
Double Unders
HYROX Classes
Work 03:00 · Rest 01:00 · Rounds 10
#1 Run@ RPE 7
#2 Sled Pull
#3 Run@ RPE 7
#4 14xDB Pullover Situp + 14xDB Hex Flutter Press
#5 Run @ RPE 7
#6 14xKB Deadlift + 14xPlank Jack Push-ups
#7 Ski@ RPE 7
#8 14xAlt DB Snatches + 14xHigh Plank Alternating Knee Tucks
#9 20xWallballs + 10xJump Squats
#10 Row@ RPE 7
Subject to modification depending on space or equipment limitations.
