MONDAY, NOVEMBER 9th
HAPPY BIRTHDAY DAVE NORWOOD and TODD BATSON
A. Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row
Target time each set: 3-4 minutes
Time cap: 5 minutes
*Masters 45+
* Scaling option 1
Every 6:00 ( 5 sets)
12/10 Calorie Row
4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row
* Scaling option 2
Every 6:00 ( 5 sets)
12/10 Calorie Row
6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row
* Scaling option 3
Every 6:00 ( 5 sets)
10/8 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
8/6 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
6/4 Calorie Row
B. 10 min Skill Work
Handstand Pushup Progression or
5 sets of 10 quality unbroken HSPU (kipping or strict)
TUESDAY, NOVEMBER 10th
A. Back Squat
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5 reps @ 40%
B.
For Time:
21-18-15-12-9
Pull Ups
Handstand Push Ups
Target time: 7-8 minutes
Time cap: 12 minutes
Masters 45+
* Scaling option 1
For Time:
18-15-12-9-6
Pull Ups
Handstand push ups
* Scaling option 2
For Time:
15-12-9-6-3
Jumping Pull ups
Dumbbell Push Press (moderate weight)
* Scaling option 3
For Time:
21-18-15-12-9
Kettle Bell Swings (moderate weight)
Push Ups
B. 3 sets
10-15 GHD's or Weighted Med Ball GHD
10 Single Arm Dumbbell Upright Row (each side)
12 Shrimp Squats
WEDNESDAY, NOVEMBER 11th
A. Squat Clean and Jerk
Every 1:00 (10 sets)
3 Squat Clean and Jerks @70% (singles)
A. 15:00 AMRAP
90 Wall Balls (20/14)
600m Run
30 Deadlifts (225/155)
Target number of Reps: 126+ (1 Round +) (Every 100m is 1 rep)
Minimum number reps before scaling: 100
Masters 45+
* Scaling option 1
15:00 AMRAP
90 Wall Balls (14/10)
600m Run
30 Deadlifts (185/125)
* Scaling option 2
15:00 AMRAP
60 Wall Balls (14/10)
300m Run
20 Deadlifts (135/95)
* Scaling option 3
15:00 AMRAP
50 Air Squats
500m Row
25 Kettle Bell Deadlifts (moderate to moderate/heavy weight)
C. Mobility:
2:00 Corpse Pose
1:30 Dead Bug
1:00 Cat Cow
THURSDAY, NOVEMBER 12th
A. 5 rounds for reps:
1:00 Max Kettlebell Swings (1.5/1)
1:00 Sit Ups
1:00 Max Double Unders
1:00 Rest
Target number of Reps each set: 100-125 reps
Minimum number Reps before scaling: 75 reps
Master's 45+
* Scaling option 1
5 rounds
1:00 Max Kettlebell Swings (35/20)
1:00 Sit Ups
1:00 Max Single Unders
1:00 Rest
* Scaling option 2
5 rounds
1:00 Max Russian KB Swings (35/20)
1:00 Sit Ups
1:00 Max Plate Hops
1:00 Rest
B. 4 sets
12 Landmine Twist
12 Landmine Press (each side)
FRIDAY, NOVEMBER 13th
HAPPY BIRTHDAY SCOTT JOHNSON
A. Shoulder Press
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5 reps @ 40%
B. Teams of 2
2 Rounds
100/75 Calorie Assault Bike
40 Power Snatches (135/95)
Target time: 14-16 minutes
Time cap: 20 minutes
Master's 45+
* Scaling option 1
Teams of 2
2 Rounds
80/60 Calorie Assault Bike
40 Power Snatches (95/65)
* Scaling option 2
Teams of 2
2 Rounds
80/60 Calorie Row
30 Power Cleans (95/65)
* Individual Option
2 Rounds
50/40 Calorie Assault Bike
15 Power Snatches (135/95)
C. 5 sets
1 set Banded 7s
12 Bulgarian Split Squats (each leg)
SATURDAY, NOVEMBER 14th
AMRAP 8 Minutes
16/12 Calorie Row
16 Push ups
-Rest 4:00-
AMRAP 8 Minutes
16/12 Calorie Ski Erg (OR Row OR Bike)
8 Burpee Box Jump Overs (24/20)
-Rest 4:00-
AMRAP 8 Minutes
16 Front Squats (115/80)
4 Muscle Ups
-Rest 4:00-
AMRAP 8 Minutes
200m run
16 Single Arm Dumbbell Clean and Jerk (70/50)
-Rest 4:00-
AMRAP 8 Minutes
24 GHD Sit Ups (OR 24 Stick Abmat Sit Ups OR 36 Alternating V Ups)
12 Strict Pull Ups
Target Rounds each set: 5+
Minimum Rounds before Scaling: 3
* Scaling option
AMRAP 8 Minutes
12/9 Calorie Row
12 Push ups
-Rest 4:00-
AMRAP 8 Minutes
12/9 Calorie Ski Erg (OR Row OR Bike)
6 Burpee Box Jump Overs (24/20)
-Rest 4:00-
AMRAP 8 Minutes
16 Front Squats (95/65)
2 Muscle Ups (OR 8 Chest to Bar Pull Ups)
-Rest 4:00-
AMRAP 8 Minutes
200m run
16 Single Arm Dumbbell Clean and Jerk (50/35)
-Rest 4:00-
AMRAP 8 Minutes
16 GHD Sit Ups (OR 16 Stick Abmat Sit Ups OR 24 Alternating V Ups)
8 Strict Pull Ups