Monday, November 6th
Workout
EMOM x 25 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups
MIN 3 – 200m Run
MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
Tuesday, November 7th
Strength
Overhead Squat
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Overhead Squat
Front Squat
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Front Squat
Workout
AMRAP x 8 MINUTES
1-2-3-and so on…
Front Squat (155/105)
20-30-40-and so on…
Double Unders
*Sub 40-50-60-and so on…
Single Unders for Double Unders
(Score is Rounds + Reps)
Wednesday, November 8th
Skill
ON A 15:00 RUNNING CLOCK…
Practice Ring Muscle-Ups *
*Option to practice Pull-Ups/ Chest to Bars.
(No Measure)
Workout
“DEVIL ON MY SHOULDERS”*
FOR TIME
50 Burpees
15 Ring Muscle-Ups (1 Pull-Up + 1 Push-Up)
50 Burpees
*Option for 40 Burpees and 15 Reps of 1 Pull-Up + 1 Push-Up
(Score is Time)
Thursday, November 9th
Workout
FOR QUALITY
80/65 Cal Bike
-Immediately Into-
3 ROUNDS
50 Sit-Ups
20 Back Rack Lunges (95/65)
-Immediately Into-
80/65 Cal Bike
(No Measure)
22:00 cap
Friday, November 10th
Workout
AMRAP x 15 MINUTES
15/12 Cal Row
6 Hang Power Snatch (75/55)
12 Hand Release Push-Ups*
6 Hang Power Snatch
*RX+ Option: 12 Strict Handstand Push-Ups
(Score is Rounds + Reps)
Saturday 11th
Workout
CHAD
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Partner Workout Option
IN TEAMS OF 2…
FOR TIME*
1000 Box Step-Ups (20)**
*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.
**45/35 added in weight – ruck, plate, vest, or DB.
(Score is Time)
