Monday, November 15th
STRENGTH
4 SETS
6/6 Back Rack Reverse Lunges
(Athlete Choice, Heavy)
Movement 2 = Athlete Choice*
*Options for Movement 2…
5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows
*Option to go heavier.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/643620159/9870de9958
Tuesday, November 16th
EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 – 2 Turkish Get-Ups (L)
MIN 3 – :45 Double Under Practice
(No Measure)
WORKOUT
FOR TIME
400m Run
Immediately Into…
10-20-30-40-50
Russian KB Swings (53/35)|(35/26)
Double Unders*
Immediately Into…
400m Run
(Score is Time)
*Unbroken DU Optional
https://vimeo.com/643619934/cb85a24075
Wednesday, November 17th
STRENGTH
3×5 Tempo Front Squat (32X1)
*Weight stays Moderate across all sets.
(Score is Weight)
WORKOUT
“OPEN 19.1”
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
19 Cal Row
(Score is Rounds + Reps)
https://vimeo.com/643619743/6ed2d9a805
Thursday, November 18th
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU
*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU
(No Measure)
WORKOUT
1. EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 10/8 Cal Bike
(Score is Total Muscle-Ups)
-Rest 3:00 b/t Part 1 & 2-
2. EMOM x 6 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 12/10 Max Cal Bike
(Score is Lowest Reps of Up-Downs)
RMU Option 1: Strict Pull-Ups
RMU Option 2: Burpee Pull-Ups
https://vimeo.com/643619537/c9035f33de
Friday, November 19th
WORKOUT
FOR TIME*
50 Box Jump Overs (24/20)
100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups
*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)
**SB Weighted Optional
(Score is Time)
