MONDAY, NOVEMBER 2nd
HAPPY BIRTHDAY BLAIR MORRIS, KRISTINE FRIEDMAN, RACHEL HOOVER, and BETH SMITH
A. Back Squat
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
B. 10:00 Amrap
3-6-9-12. . .
Devils Press (50s/35s)
10 Box Jump Overs (24/20)
Target number of Reps: 80
Minimum number reps before scaling: 60
Scaling option 1
10:00 Amrap
3-6-9-12. . .
Devils Press (35s/20s)
10 Box Jump Overs (20/16)
Scaling option 2
10:00 Amrap
3-6-9-12. . .
Burpee Deadlifts (35s/20s)
10 Step Up and Overs (24/20)
TUESDAY, NOVEMBER 3rd
HAPPY BIRTHDAY PADAB MCWHORTER and BRENT CARRIGAN
A. Squat Snatch
Every 1:00 (10 sets)
3 Squat Snatch @70% (singles)
B. For Time:
40-30-20-10
Cal. Assault bike (Ladies Cal. 30-22-14-8)
Air Squats
Target time: 8-9 minutes
Time cap: 12 minutes
Scaling option 1
For Time:
27-21-15-9
Cal. Assault bike (Ladies Cal. 21-15-12-7)
Air Squats
Scaling option 2
For Time:
400m-300m-200m-100m
Row
40-30-20-10
Air Squats
C. Rope Climb Progression Work
WEDNESDAY, NOVEMBER 4th
HAPPY BIRTHDAY JAKE LOCKERT
A.
For time:
1,000-meter row
Then, 5 rounds of:
21 pull-ups
7 push jerks (135/95)
Target time: 11-13 minutes
Time cap: 18 minutes
Scaling option 1:
For time:
750-meter row
Then, 5 rounds of:
15 pull-ups
5 Shoulder to Overhead (115/75)
Scaling option 2:
For time:
1000-meter row
Then, 5 rounds of:
21 Russian Kettle Bell Swings (1.5/1)
7 Shoulder to Overhead (95/65)
Scaling option 3:
For time:
500-meter row
Then, 5 rounds of:
15 Ring Rows
10 Push Ups
B. 3 sets
20 Alt. Bench DB Bench Press
20 GHD’s or GHD practice (for 90 seconds)
THURSDAY, NOVEMBER 5th
A. Shoulder Press
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
B. For Time:
100 Double Unders
50 Alternating Dumbbell Step Ups (50/35) (24”/20” box)
100 Double Unders
50 Burpees
100 Double Unders
Target time: 11-13 minutes
Time cap: 15 minutes
Scaling option 1:
70 Double Unders
30 Alt. DB Step Ups (35/20) (20”/16” box)
70 Double Unders
30 Burpees
70 Double Unders
Scaling option 2:
100 Single Unders
50 Step Ups (20”/16” box)
100 Single Unders
25 Burpees
100 Single Unders
B.
3 sets
30 sec. Top of Ring Hold
3 Turkish Get Ups (each side)
5 Goblet Squats (slow and controlled decent)
FRIDAY, NOVEMBER 6th
HAPPY BIRTHDAY DANI LEATHERMAN
A.
5 rounds:
Run 600 meters
20 overhead squats (75/55)
20 sumo deadlift high pulls (75/55)
Target time: 25 mintues
Time cap: 30 minutes
Scaling option 1:
5 rounds:
Run 400 meters
15 overhead squats (65/45)
15 sumo deadlift high pulls (65/45)
Scaling option 2:
5 rounds:
Run 600 meters
20 front squats (75/55)
20 deadlifts (75/55)
Scaling option 3:
5 rounds:
500m Row
20 Goblet Squats (light/moderate weight)
20 Kettle Bell Deadlifts (or 15 KB Sumo Deadlift High Pulls) (light/moderate weight)
B. 4 rounds
5-10 strict Chin Ups
10 Seated DB Z-Press
15 Hip Extensions (OR 20 Superman)
SATURDAY, NOVEMBER 7th
HAPPY BIRTHDAY GARY CARRIER
3 Sets
100’ Handstand Walk (OR 30/22 Calorie Row OR Ski)
20 Dumbbell clean and jerks (70/50)
5 Rope Climbs (OR 2 Pegboards)
-Rest 1:1 between sets-
Target Time each set: 6-8 minutes
Time Cap each set: 11 minutes
Scaling option 1:
3 Sets
150’ Handstand Walk
15 Dumbbell clean and jerks (100/70)
3 pegboards (or 6 Rope Climbs)
-Rest 1:1 between sets-
Scaling option 2:
3 Sets
50’ Handstand Walk
15 Dumbbell clean and jerks (50/35)
1 pegboards (or 3 Rope Climbs)
-Rest 1:1 between sets-
Scaling option 3:
3 Sets
30/22 Calorie Row OR Ski Erg
20 Dumbbell clean and jerks (70/50)
10 Burpee Strict Pull Ups
-Rest 1:1 between sets-