MONDAY, NOVEMBER 11th
A.
As many rounds as possible in 12 minutes of...
15 Burpees
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Push Jerks
Goal Rounds: 4+
Scale to: 9-9-6-3 reps, by Load
B.
In 12 minutes, complete 5 sets of the following...
Back Squat x 5 reps
*Starting around 50%, build each set to finish with a heavy set of 5 for the day
C.
Mobilize Pec/Ant Shoulder
TUESDAY, NOVEMBER 12th
A.
6 Rounds for Time:
15/12 Calorie Bike
50 Double Unders (100 SU)
15 Russian Kettlebell Swings (70/53lbs)
Goal Time: <18 minutes
Scale to: 10/7 Cals, 25 DU/50 SU, by Load
B.
In 12 minutes, complete 5 sets of the following...
Bench Press x 5 reps
*Starting around 50%, build each set to finish with a heavy set of 5 for the day
*Complete 25 Band Pull Aparts between sets
C.
Pretzel/Low Back Supernova
WEDNESDAY, NOVEMBER 13th
A.
In 15 minutes, build up to a heavy 3 Position Power Snatch:
Start from the ground, then hang position, then high hang position. Build in load every set.
B.
8 min Alternating EMOM:
Even Min: Max Box Jumps (30/24”)
Odd Min: 10 Hang Power Snatch (135/95lbs)
C.
Accumulate 5 minutes in Plank, mobilize calves/traps between sets
THURSDAY, NOVEMBER 14th
A.
5 rounds for Max Reps:
In 3 minutes, complete...
400m Row
Max Front Squats
Rest 1 minute
Round 1: 135/95lbs
Round 2: 115/75lbs
Round 3: 95/65lbs
Round 4: 75/55lbs
Round 5: 45/35lbs
B.
In 10 minutes, complete...
10 Dumbbell Bent Over Rows (each arm)
30 Hollow Body Rocks
30 Supermans
FRIDAY, NOVEMBER 15th
A.
For Time:
500m Ski Erg
100ft Mixed Carry Walking Lunge (35/18lbs)
20 Strict Pull-ups
100ft Mixed Carry Walking Lunge (35/18lbs)
15 Strict Pull-ups
100ft Mixed Carry Walking Lunge (35/18lbs)
10 Strict Pull-ups
100ft Mixed Carry Walking Lunge (35/18lbs)
500m Ski Erg
*Target Time: 18:00 Time Cap: 24:00
B.
3 Quality Sets:
9 Romanian Deadlifts @ Mod Load
15 Weighted Glute Bridges (DB in hips)
27 GHD Sit-Ups
Rest 2:00 between sets.
SATURDAY, NOVEMBER 16th
A.
As many rounds and reps as possible in 16 minutes of...
400m Run
16 Sang Bag Cleans (50/35lbs)
16 Sand Bag Squats (50/35lbs)
B.
Coaches Choice