Monday, November 1st
WORKOUT
2 SETS
AMRAP x 4 MINUTES
20 Slam Balls (30/20)|(20/10)
20 SB Weighted Sit-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
20 Slam Balls Lunges (30/20)|(20/10)
40 Double Unders
-Rest 2:00 b/t Sets-
(Score is Total Rounds + Reps)
FINISHER
“TABATA”
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 – SB Hollow Body Flutter Kicks*
Tabata 2 – Slam Ball Bicep Curls
-Rest 1:00 b/t Tabatas-
*R+L = 1 Rep
(Score is Reps)
https://vimeo.com/638991623/96dfd333d6
Tuesday, November 2nd
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster-Jerk
(Score is Weight)
WORKOUT
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH
(Score is Time)
https://vimeo.com/638991397/977ed8b129
Wednesday, November 3rd
SKILL
EMOM x 8 MINUTES
MIN 1 – :50 Rope Climb Practice Option*
MIN 2 – :50 Quad Hold or Hollow Hold
Rope Climb Practice Options…
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb
(No Measure)
WORKOUT
4 SETS EACH ON A 4:00 RUNNING CLOCK…
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining…
-No Additional Rest b/t Sets-
*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.
(Score is Slowest Set)
https://vimeo.com/638991102/d3f07c520b
Thursday, November 4th
WORKOUT
AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20)
10 Box Jump Overs (24/20)
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (20)*
Week 5 of 6 — “Chad” Extra Credit
*No Weight Vest Option today.
(No Measure)
https://vimeo.com/638990875/55711beb72
Friday, November 5th
STRENGTH
1. EMOM x 5 MINUTES
1 Snatch Deadlift
+
1 Hang Power Snatch (Below the Knee)
+
1 Power Snatch
*Weight stays Moderate for all sets. Should be close to workout weight.
(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-
2. ON A 5:00 RUNNING CLOCK…
Practice BMU Skill or Find Adjustment for Workout
(No Measure)
WORKOUT “POWER PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 1 Burpee Chest to Bar Pull-Up
