MONDAY, NOVEMBER 13th

A.

Take 15 minutes to build to today’s 1-RM…

Front Squat x 1 rep @ 32X1

B.

For time:

20 Thrusters (115/75 lbs)

10 Pull-Ups

30 Front Squats (115/75 lbs)

20 Pull-Ups

40 Back Squats (115/75 lbs)

30 Pull-Ups

TUESDAY, NOVEMBER 14th

A.

Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

B.

Tabata Mash-Up

Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:

Kettlebell Swings

Push-Ups

Box Jumps

Prone Plank Hold

Complete all 8 sets of one exercise before moving on to the next.

WEDNESDAY, NOVEMBER 15th

A.

In teams of two, partners alternate whole sets to complete 5 sets each of:

200 Meter Run

20 Unbroken Wall Ball Shots

10 Unbroken Deadlifts

THURSDAY, NOVEMBER 16th

A.

Four sets of:

Dumbbell Z-Press x 10 reps

Single-Leg Hip Bridge x 10 reps each leg @ 3011

Double-Under Practice x 60 seconds

B.

Three rounds for time of:

10 Push Presses (135/95 lbs)

20 Toes to Bar

40 Double-Unders

FRIDAY, NOVEMBER 17th

A.

Take 15-20 minutes and build to today’s 1-RM Snatch

B.

For time:

40 DB Snatch (50/35lbs)

20 Alternating Reverse Lunges with DB Goblet Hold

20 Burpees

30 DB Snatch (50/35lbs)

20 Alternating Reverse Lunges with DB Goblet Hold

20 Burpees

20 DB Snatch (50/35lbs)

20 Alternating Reverse Lunges with DB Goblet Hold

20 Burpees

SATURDAY, NOVEMBER 18th

NICARAGUAN FUN!!

(3-6-7minute WOD Complex)