Monday, November 14th
WORKOUT
FOR TIME*
300 Double Unders
2000/1750m Row
1 Mile Run
100 Sit-Ups
*Partition as Needed.
Option 1: Straight Through Or…
Option 2: 2 Rounds
150 Double Unders
1000/875m Row
800m Run
50 Sit-Ups
Or…
Option 3: 4 Rounds
75 Double Unders
500/440m Row
400m Run
25 Sit-Ups
(Score is Time)
Tuesday, November 15th
STRENGTH
1.) 5-5-5-5 (21X1)* Tempo Bench Press
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) ON A 1:00 RUNNING CLOCK… Max Reps Bench Press
(Athlete Choice, Light-Mod)*
*Goal should be 15-20 Reps.
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike*
MIN 2 – 20 Ring Rows
MIN 3 – :50 Max Push Press (75/55)|(65/45)
*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.
(Score is Total Reps of Push Press)
Wednesday, November 16th
STRENGTH
5-5-5 1+1/2 Back Squat*
*Start Moderate and build to Moderate-Heavy.
1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand
(Score is Weight)
WORKOUT
“THE CHIEF”
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Thursday, November 17th
WORKOUT
AMRAP x 15 MINUTES
10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20)
15 Up-Down + Box Jump Overs (20)
30 Sit-Ups
(Score is Rounds + Reps)
FINISHER
EMOM x 9 MINUTES
MIN 1 – :40 Slow Box Dips
MIN 2 – :40 Alt. DB Upright Rows
MIN 3 – :40 Windshield Wipers*
*Option to use DB.
(No Measure)
Friday, November 18th
STRENGTH
10-8-6
Romanian Deadlift
*Start Light-Mod and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
400m Run
(Score is Time)
