Monday, November 13th
Strength
Push Jerk
10-8-6 | 8-6-4*
Workout
AMRAP x 12 MINUTES
16/13 Cal Bike
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead (135/95)
(Score is Rounds + Reps)
Tuesday, November 14th
Strength
Deadlift
10-8-6 | 8-6-4*
Workout
FOR TIME
20 Sumo Deadlifts (115/75)(75/55)
40 Back Rack Alt. Lunges
60 Russian KB Swings (70/53)(53/35)
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
(Score is Time)
Wednesday, November 15th
Workout
EVERY 8:00 x 3 SETS
50/40 Cal Row
30 Box Jumps (24/20)
20 Pull-Ups*
-Rest w/ Time Remaining-
*RX+ Option for Chest to Bar Pull-Ups.
(Score is Slowest Set)
Thursday, November 16th
Workout
AMRAP x 20 MINUTES
200m Run*
25 Sit-Ups
*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.
(No Measure)
Post-Workout Skill
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Handstand Options…
Wall/ Box Handstand Hold
Freestanding Handstand
Handstand Walking
(No Measure)
Friday, November 17th
Strength
Back Squat
10-8-6 | 8-6-4*
Workout
“YOUR THIGHNESS”
5 ROUNDS FOR TIME
20 Unbroken Wall Balls (20/14)*
20 Push-Ups
(Score is Time)
*Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.
Saturday, November 18th
Strength
EVERY 2:00 x 5 SETS*
1 Power Clean
+
2 Hang Power Clean
*Start Light-Moderate and end Mod-Heavy.
(Score is Weight)
Workout
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
100-150-200
Double Unders
30-40-50
Hang Power Clean (Athlete Choice)
*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.
(Score is Rounds + Reps)
