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)