MONDAY, NOVEMBER 8th
A. 16 Minute AMRAP
15 Alt DB Snatches (50, 35Lb)
50Ft SA DB OH Walking Lunge
30 Alt DB Snatches
100Ft SA DB OH Walking Lunge
45 Alt DB Snatches
150Ft SA DB OH Walking Lunge
–
15 Alt DB Snatches (70, 50lb)
50Ft Handstand Walk
30 Alt DB Snatches
100Ft Handstand Walk
45 Alt DB Snatches
150Ft Handstand Walk
Target Rounds: Try to finish!
Scaling Option 1/ Masters RX:
16 Minute AMRAP
15 Alt DB Snatches (35, 20lb)
50Ft SA DB OH Walking Lunge
30 Alt DB Snatches
100Ft SA DB OH Walking Lunge
45 Alt DB Snatches
150Ft SA DB OH Walking Lunge
–
15 Alt DB Snatches (50, 35lb)
50Ft Bear Crawl
30 Alt DB Snatches
100Ft Bear Crawl
45 Alt DB Snatches
150Ft Bear Crawl
Scaling Option 2: Use 20/10lb DB
B. 4 Rounds for Quality...
20 sec on/ 10 sec off for 4 rounds on MACHINE of CHOICE
Then...100ft Farmer's Carry (AHAP, D&B 2x)
AT HOME OPTION:
AMRAP 15 minutes:
30 Bear Crawl Steps
30 Walking Lunges
5 Inchworms
TUESDAY, NOVEMBER 9th
A. 3 Front Squats x 8 sets
* Every 1:45 @ 75%
* Build for 3 x 3, then stay at 75%
B. For Time, 15-12-9:
Shoulder-to Overhead (165, 115lb)
Bar Muscle-up
Target Time: 5 minutes
Time CAP: 10 minutes
Scaling Option 1/ Masters RX :
For Time, 12-9-6
STOH (135/95lbs)
Bar Muscle-up
*scale to Strict Pull-up
Scaling Option 2:
For Time, 15-12-9
STOH (65/35lbs, 20/10lb DBs)
Ring Row
C. Lat Distraction 2min per side
AT HOME OPTION:
5 Rounds:
5 Slow Squats (5 sec down)
15 Push-ups
25 Mountain Climbers
WEDNESDAY, NOVEMBER 10th
A. For Time:
"GRACE"
30 Clean and Jerk (135/95lbs)
Target Time: 4min or less
Time CAP: 8 minutes
OR...
"HEAVY GRACE"
30 Clean and Jerks
(185/125lbs)
* ONLY for athletes that have a SUB 4 minute GRACE time
* Time CAP is still 8 minutes
Scaling:
Scale LOAD to meet time domain demands and maintain stimulus
Use DB's as needed
B. For Time with partner:
100 Bar Facing Burpees
*one partner works/ one partner holds plank off elbows
Target Time: 5 minutes
Time CAP: 10 minutes
Scaling Option:
Burpees (without jumping over BB)
AMRAP in 10 minutes with partner!
AT HOME OPTION:
For TIme:
100 Burpees
THURSDAY, NOVEMBER 11th
A. 3 Shoulder Press x 8 sets
* Every 1:45 @ 75%
* Build for 3 x 3, then stay at same load for 8 sets
B. 3 Rounds for Reps:
3 Minute AMRAP
99 Double-Unders
33 Wallballs (20, 14lb)
In Remaining Time:
Max Rep Double Db Step-Overs (50, 35lb/ 24/20")
- 1 minute Rest -
Scaling Option 1/ Masters RX:
Each athlete completes 3 rounds for total reps:
3 Minute AMRAP
66 Double-Unders (150 Single Unders)
22 Wallballs (20, 14lb)(9, 6kg)
In Remaining Time:
Max Rep Double Db Step-Overs (50, 35lb/ 24/20")
- 1 minute Rest -
Scaling Option 2:
3 Minute AMRAP
50 Single Unders
15 Wall Balls (10/6lbs)
In Remaining Time:
Max Box Steps (12")
- 1 minute Rest -
C. Accumulate 3 minutes in Hollow Body Hold
AT HOME OPTION:
3 Rounds for Time:
200m Run
20 Jumping Squats
Stair Steps in remaining time
FRIDAY, NOVEMBER 12th
A. 20 min EMOM, alternating rounds EVERY 2 MINUTES...
Even Rounds:
6 Cal Ski
9 Pull-ups
12 Russian Kettlebell Swings (70/53lbs)
Odd Rounds:
200m Run
Target Time: 90sec or less of work, 30+ of rest
Scaling Option 2
3 Cal Ski
5 Banded Pull-ups/ Ring Rows
10 Russian KBS (26/18lbs)
B. For Quality:
100 MB SIt-up Tosses with partner (20/14lbs)
100 MB Russian Twist Tosses with partner (25 ea side)
SATURDAY, NOVEMBER 13th
18:00 Amrap
20/15 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups
Target number of Rounds: 4.5 - 6 rounds
Scaling option 1 (Masters 45+)
15:00 Amrap
16/14 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Walking Lunge (35’s/25’s)
20 Push-ups
Scaling Option 2
15:00 Amrap
12/10 Calorie Assault Bike or Echo Bike
50ft Walking Lunge or 20 Step Ups
15 Bar Push-ups
EXTRA GYMNASTICS WORK
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 PUSHUPS
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 ---