Monday, November 9th
STRENGTH
8-6-6-4*
Hang Power Snatch
*Keep weight moderate.
(Score is Weight)
WORKOUT
EVERY 4:00 x 3 SETS
10 Hang Power Snatches (95/65)|(75/55)
15 Bar Facing Burpees
20 Box Jumps (24/20)
(Score is Each Set for Time)
Tuesday, November 10th
STRENGTH
5-4-3-5-4-3*
Bench Press
*Keep weight moderate-heavy.
(Score is Weight)
WORKOUT
AMRAP x 11 MINUTES
10 Alt. DB Power Cleans (50/35)|(35/20)
50′ OH Walking Lunges (R)*
15 Sit-Ups
50′ OH Walking Lunges (L)
*If unable to Lunge for distance complete 14 OH Lunges.
(Score is Rounds + Reps)
Wednesday, November 11th VETERAN’S DAY
STRENGTH
ON A 12:00 RUNNING CLOCK…
5×5 Front Squat*
*Moderate for all sets
(Score is Weight)
BENCHMARK WORKOUT
“REDLINE”
3 SETS
15-10-5
Front Squats (95/65)|(65/55)
Cal Bike
-Rest 1:30 b/t Sets-
*Cal Option…12-8-4
(Score is Each Set for Time)
Thursday, November 12th
STRENGTH
ON A 12:00 RUNNING CLOCK…
5×5 Push Press*
*Moderate for all sets
(Score is Weight)
WORKOUT
FOR TIME
2 ROUNDS
60 Double Unders
12 Up-Downs
Into…
6 ROUNDS
4 Push Press (135/95)|(95/65)
8 Toes to Bar
Into…
2 ROUNDS
60 Double Unders
12 Up-Downs
(Score is Time
Friday, November 13th
STRENGTH
ON A 15:00 RUNNING CLOCK…
5×5 Deadlift*
*Moderate for all sets
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
60/50 Cal Row
25 Deadlifts (155/105)|(115/75)
(Score is Time)
Saturday, November 14th
STRENGTH
4 SETS FOR QUALITY*
5 SA KB Upright Row
4 SA KB Swing
3 Hang KB Snatch
*Complete all reps on one side, then complete all reps on the other side.
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
8 Pull-Ups
10 Hand Release Push-Ups
12 KB Swing (53/35)|(35/26)
(Score is Rounds + Reps)
