Monday, November 2nd
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold
(Score is Weight)
WORKOUT
FOR TIME
50/40 Cal Bike
50 Sit-Ups
30/25 Cal Bike
40 Sit-Ups
20/15 Cal Bike
30 Sit-ups
(Score is Time)
Tuesday, November 3rd
STRENGTH
ON A 15:00 RUNNING CLOCK…
6×5 Front Squat*
*Light-Moderate for all sets
(Score is Weight)
WORKOUT
EVERY 2:30 x 5 SETS
200m Run
10 Front Squats (115/75)|(75/55)
(Score is Each Set for Time)
Wednesday, November 4th
STRENGTH
ON A 12:00 RUNNING CLOCK…
6×5 Push Press*
*Light-Moderate for all sets
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
75 Double Unders
25 Push Press (75/55)|(65/45)
15 Pull-Ups
(Score is Rounds + Reps)
Thursday, November 5th
STRENGTH
ON A 15:00 RUNNING CLOCK…
6×5 Deadlift*
*Light-Moderate for all sets
(Score is Weight)
WORKOUT
EMOM x 14 MINUTES
MIN 1 – 5 Deadstop Deadlifts*
MIN 2 – :45 Max Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is Weight)
Friday, November 6th
STRENGTH
5 SETS
2 Hang Power Cleans
+ 2 Power Cleans
+ 2 Front Squats
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
12 Toes to Bar
15/12 Cal Row
Max Power Cleans (135/95)|(95/65)
-Rest :30 b/t Sets-
(Score is Reps)
Saturday, November 7th
STRENGTH
4 SETS
1:00 – Max Seated DBL DB Snatch*
1:00 – Max DB Chest Supported Rows
-Rest 1:00 b/t Sets-
*Complete either on bench or medball.
(Score is Weight)
WORKOUT
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
1 DB Thruster (50/35)|(35/20)
2 DB Burpees
3 DB Front Squats
4 DB Suitcase Step-Ups (24/20)
*Partner 1 completes one full round while Partner 2 rests.
Then switch.
(Score is Rounds + Reps)
