MONDAY, NOVEMBER 6th
A.
Back Squats
3-2-1-3-2-1 (80-90%, repeat)
Rest 2 minutes between sets and use the time to work shoulder mobility
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (50/35 lbs)
10 Pull-Ups
15 DB Box Step-ups (50/35lbs)
TUESDAY, NOVEMBER 7th
A.
For 15 minutes, complete 5-6 sets of:
2 Snatch Lift-Offs + Snatch
(Build in weight each set)
B.
Three sets for times of:
400 Meter Run
20 Russian Kettlebell Swings (32/24kg)
20 Wall Ball Shots (20/14 lbs)
Rest 3 minutes
WEDNESDAY, NOVEMBER 8th
A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8 reps @ 3110
THURSDAY, NOVEMBER 9th
A.
Three sets of:
Deadlift x 3 @ 80-90%
Tempo Ring Dips x Max Reps @ 2111
B.
In teams of two, complete as many rounds and reps as possible in 18 minutes:
7 Deadlifts (155/105)
100 Meter Run
7/5 Calorie Bike
Partners complete full round, then switch.
FRIDAY, NOVEMBER 10th
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Strict Pull-Ups x Max Reps
B.
Six sets for max reps of:
30 Seconds of Thrusters (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
Rest 30 seconds
SATURDAY, NOVEMBER 11th
A.
In 30 minutes, complete as many rounds and reps as possible of:
500 Meter Row
400 Meter Run
15 Push-ups
15 Air Squats
15 D-ball Slams (30/20lbs)