MONDAY, NOVEMBER 15th
A. Back Squat
6 x 3 @ 80% every 2 minutes
B. AMRAP 15 minutes:
20/15 Cal Row
15 GHD Sit-up
15 Box Jumps (24/20")
Target Rounds: 5+
Scaling Option 1:
15/12 Cal Row
10 GHD Sit-ups OR Wt’d Ab Mat Sit-ups
15 Box Jumps(20/16")
Scaling Option 2:
12/10 Cal Row
10 Ab Mat Sit-ups
10 Box Steps (12")
C. Mobility:
Couch stretch 2min ea side
AT HOME OPTION:
AMRAP 15:
30 Plank Jacks
15 Sit-ups
15 Stair Jumps (Steps)
TUESDAY, NOVEMBER 16th
A. For Time:
25 Burpee Box Climb Overs (48/40")
40/32 Cal Echo Bike
50 Ab Mat Sit-ups
20 Bar Muscle-ups
50 Ab Mat Sit-ups
40/32 Cal Echo Bike
25 Burpee Box Climb Overs
Target Time: 20minutes or less
Time CAP: 25 minutes
Scaling Option 1/Masters RX:
For Time:
25 Burpee Box Climb Overs (40/30")
30/20 Cal Echo Bike
50 Ab Mat Sit-ups
10 Bar Muscle-ups (OR 20 C2B Pull-ups)
50 Ab Mat Sit-ups
30/20 Cal Echo Bike
25 Burpee Box Climb Overs
Scaling Option 2:
For Time:
15 Burpee Box Step Overs (24/20")
30/20 Cal Assault Bike
25 Ab Mat Sit-ups
15 Strict Banded Pull-ups
25 Ab Mat Sit-ups
30/20 Cal Echo Bike
15 Burpee Box Step Overs
B. 3 Rounds for Quality @ Moderate Loads…
10 Double KB Deadlift
100’ Mixed KB Carry (OH + FC) ea side
3 Turkish Get ups (each side)
AT HOME OPTION:
4 Rounds:
15 Burpees
25 Sit-ups
35 Reverse Lunges
WEDNESDAY, NOVEMBER 17th
Snatch Balance
A. In 10-12min, build up to a heavy snatch balance for today
(Ex: 3-3-2-2-1–1-1)
A. For Reps:
AMRAP 3 minutes:
3 Power Cleans (185/125lbs)
3 Strict Handstand Push-up
- Rest 3 minutes -
AMRAP 3 minutes:
6 Power Cleans (155/105lbs)
4 Strict Handstand Push-ups
- Rest 3 minutes -
AMRAP 3 minutes
9 Power Cleans (135/95lbs)
5 Strict Handstand Push-ups
Target Rounds per 3min: 4+, 3+, 2+
Scaling Option 1:
AMRAP 3 minutes:
3 Power Cleans (155/105lbs)
3 Kipping Handstand Push-up
- Rest 3 minutes -
AMRAP 3 minutes:
6 Power Cleans (135/95lbs)
4 Kipping Handstand Push-ups
- Rest 3 minutes -
AMRAP 3 minutes
9 Power Cleans (115/75lbs)
5 Kipping Handstand Push-ups
* Use Strict Box Pike Push-up as well
Scaling Option 2:
AMRAP 3 minutes:
3 Power Cleans (75/55lbs)
3 Push-up
- Rest 3 minutes -
AMRAP 3 minutes:
6 Power Cleans (65/45lbs)
4 Push-ups
- Rest 3 minutes -
AMRAP 3 minutes
9 Power Cleans (55/35lbs)
5 Push-ups
AT HOME OPTION:
AMRAP 15:
3 Tuc Jumps + 3 Push-ups
6 Tuc Jumps + 6 Push-ups
9’s, 12’s, 15’s…continue in this fashion
THURSDAY, NOVEMBER 18th
A. Bench Press
6 x 3 @ 80%, every 2 minutes
B. For Time, with partner…
2000/1500m Row or Ski
40 Sandbag over Shoulder (150/100lbs)
2000/1500m Row or Ski
Target Time: 20 minutes
Scaling Option 1/ Masters Rx
2000/1500m Row or Ski
40 Sandbag over Shoulder (100/70lbs
2000/1500m Row or Ski
Scaling Option 2
1500/1000m Row or Ski
40 Sandbag over Shoulder (50/30lbs)
1500/1000m Row or Ski
C. Moblity
2min Supernova Pec Smash ea side
AT HOME OPTION:
Run 800m
2 minute Handstand Hold
2 minute Hollow Hold
Run 800m
FRIDAY, NOVEMBER 19th
A. AMRAP 12minutes:
5 Front Squat (185/125lbs)
10 Chest to Bar Pull-ups
20 Double Unders
Target Rounds: 5+
Scaling Option 1/ Masters Rx
5 Front Squat (155/105lbs)
5 Chest to Bar + 5 Pull-ups
40 Single Unders
Scaling Option 2
5 Front Squat (65/35lbs)
10 Jumping Pull-ups or Ring Rows
20 Single Unders
B. 4 Rounds for Quality
400m Run
20 second Dip Support Hold
20 second Supinated Bar Hang
20 second Hollow Body Hold
* scale run to 200-300m and scale down to 10 sec or up to 30 sec
SATURDAY, NOVEMBER 20th
4 Sets for Time:
200m Run
15 DB Thrusters (50/35lbs)
200m Run
- Rest 2 minutes -
Scaling Option 1:
* use 35/20lb DBs
Scaling Option 2:
* use 20/10lb DBs
EXTRA GYMNASTICS:
TOES TO BAR
3 rounds for Quality:
3 reps of 3 second tempo Strict Toes to Bar on way up
[1 count on the way down]
--Immediately into--
3 reps of 3 second tempo Strict Toes to Bar on way down
[1 count on the way up]
---rest 2 minutes between sets---
After resting a full 2 minutes:
Complete 3 max effort Kipping Toes to Bar in 20 seconds
--rest 40 seconds beteween sets --
*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.
HANDSTAND PUSH-UPS
3 rounds for Quality:
3 reps of 3 second tempo Strict Handstand Push Up on way down
[1 count on way up]
immediately into
3 reps of 5 second tempo Strict Handstand Push Up on way up
[1 count on way down]
*Scaled: Use box for tempo work
---rest 2min between sets--
After resting a full 2 minutes
Complete 3 max effort Kipping Handstand Push Up in 20 sec
--rest 40 sec beteween sets --
*Scaled:
3sets x 20 sec handstand shrugs against wall
---rest 40 sec between sets ---