MONDAY, NOVEMBER 12th

A.

In 15 minutes to build to today’s heavy Thruster

(Warm-up Sets : 8-5-3-2 reps)

B.

In 10 minutes, complete as many rounds as possible:

35 Double Unders (70 Single Unders)

DB's Farmers Carry 30 ft (55/35lbs)

10 DB Thrusters (55/35lbs)

TUESDAY, NOVEMBER 13th

A.

Three sets of:

Pause Deadlift x 6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps or Pike Shoulder Taps)

B.

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

4 minutes of D-Ball Hold (anterior)

Rest 60 seconds, and then…

4 Minutes of Row for Cals

Rest 60 seconds, and then…

800m Sandbag Run (50/35lbs)

WEDNESDAY, NOVEMBER 14th

A.

Every minute on the minute for 12 minutes, alternating movements per minute:

5 Down N Back 50' Sprints

10 Pull-ups + 10 Toes to Bar

Scale to: 2-4 Down N Backs / 5-7 reps

B.

3 Sets:

Durante Core Cycle

Lat Stretch Band on Rig

Bike/Row 15 Cals easy/mod pace

THURSDAY, NOVEMBER 15th

A.

In 10 minutes, complete 2 Front Squats every minute:

*Build to a heavy weight in warm-up, then sustain same weight for all 10 sets (70-85%)

B.

Every minute on the minute for 10 minutes, with 1 minute rest between rounds:

Assault Bike Cals 8/5

10 Sandbag Lunges (50/35lbs)

AMRAP Push-ups in remaining time

Scale to : 5/3 Cals, 10 SB Lunge

FRIDAY, NOVEMBER 16th

A.

In 15 minutes to build to today’s heavy Push Press

(Warm-up Sets: 8-5-3-2)

B.

In 20 minutes, complete as many rounds as possible, alternating rounds with a team of 3...

5 Power Cleans (185/125lbs)

3 Shoulder to Overhead (185/125lbs, same BB)

Bear Crawl Sled Drag 100 ft (90/35lbs)

SATURDAY, NOVEMBER 17th

A.

"East Nasty"

In 30 minutes, complete as many rounds and reps as possible:

50 Kettlebell Swings (50/35lbs)

40 KB Goblet Squats

30 Pull-ups

20 Handstand Push-ups

10 Assault Bike Cals

* Every 5 minutes, complete 1 Snatch + 2 Clean and Jerk + 3 Muscle Up (155/105lbs)