Monday, November 16th
STRENGTH
ON A 15:00 RUNNING CLOCK…
4×5 Deadlift*
*Moderate-heavy for all sets
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts (185/125)|(135/95)
7 Toes to Bar
(Score is Rounds + Reps)
Tuesday, November 17th
STRENGTH
ON A 12:00 RUNNING CLOCK…
4×5 Front Squat*
*Moderate-heavy for all sets
(Score is Weight)
WORKOUT
FOR TIME
100 Double Unders
30 Front Squats (95/65)|(65/45)
15/12 Cal Row
75 Double Unders
20 Front Squats (115/75)|(75/55)
15/12 Cal Row
50 Double Unders
10 Front Squats (135/95)|(95/65)
15/12 Cal Row
(Score is Time)
Wednesday, November 18th
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 12 SA DB Bench Press (R)
MIN 2 – 12 SA DB Bench Press (L)
MIN 3 – :30 Max Push-Ups
(Score is Weight)
WORKOUT
AMRAP x 5 MINUTES
100m Run
5 Renegade Rows (35/20)|(20/15)
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
50m Run
3 Renegade Rows
(Score is Rounds + Reps)
Thursday, November 19th
STRENGTH
9-7-7-5
Hang Power Clean
*Keep weight moderate-heavy.
(Score is Weight)
WORKOUT
EVERY 1:15 x 10 SETS
7 Hang Power Cleans (135/95)|(95/65)
10 Box Jump Overs (24/20)
(Score is Each Set for Time)
Friday, November 20th
STRENGTH
ON A 12:00 RUNNING CLOCK…
4×5 Push Press*
*Moderate-heavy for all sets
(Score is Weight)
WORKOUT
3 SETS FOR MAX REPS
1:00 – Push Press (95/65)|(65/55)
1:00 – Up-Downs
1:00 – Front Rack Reverse Lunges
1:00 – Hollow Body Hold
(Score is Reps)
