Monday, November 12th - Saturday, November 17th

Be sure to reserve a spot for your Dexascan Bodyfat test on Wednesday. If improving body composition is one of your goals, this is the only accurate way to determine whether you are making progress.

Monday

A.

2 rounds for quality

3 mins DU/SU tech work

4.4.4 WB – high and explosive

30s FLR 

+

B. Back Squat:

1.1.1. x 3-5; rest 20-30 between cluster, 2-3 mins between sets;

+

OTM x 3

5 air squats + 10-12 WB

 

(Rest 2)

 

OTM x 3

4 burpees + 10-12 DB HPS

 

(Rest 2)

 

AMRAP 5*

8 WB

10 DB HPS

 

*aim: keep moving slowly


Tuesday

A.

SLAMRAP 10

5 DB Strict Press

Rest 15s

10 DB Push Press

Rest 90s

Max(-1) Strict Pull Ups

Rest 15s

10 Supinated Ring Rows (tough)

Rest as needed

+

B:

SLAMRAP 10

8-10 KB Halo in each direction

10-20 Feet Elevated Shoulder Taps[1]

+

C.

AMRAP 10

100m run

Max(-1) Pull Ups* or Ring Rows

8/5 cal AB

Max(-1) Push Ups*

 

*kipping OK



Wednesday

8 min DU/SU tech;

If 50+ UB DU, then try triple unders;

+

On a running clock:

 

00:00 – 8:00

OTM  x 4

1: 6-8 DB Thruster

2: 4 Burpee Toes to Bar/Knee Raises

 

08:00 – 10:00

Rest 2

 

10:00 – 16:00

AMRAP 6

8 DB Hang Squat Clean

8 Toes to Bar*

 

16:00 – 18:00

Rest 2

 

18:00 – 25:00

For time – go!

5 rounds

6-8 DB Power Clean

6-8 Burpee over DB*

 

(cap 7)

 

*choose same number for both movements you think you can get under timecap, and then go for it


Thursday

*Goal is to move throughout these two AMRAP pieces at a sustainable pace without bottlenecks. Sweat, move, feel good. 

 

AMRAP 18

200m run

100m Farmer’s Walk aka Grocery Walk (tough)

15-30s Ring or Dip Support Hold

16 Box Step Ups

 

(rest 4)

 

AMRAP 18

15/8 cal AB

50ft KB SA Lunges (one side)

50ft KB SA Lunges (other side)

10 Box Jumps


Friday

[Compare to 11/2]

 

On a running clock

 

00:00 – 36:00

OT90s x 8

1: 7-10/5-7 AB @fast (aim for ~30s of good hard effort)

 

2: 6-8 Wall Ball Push Press Throws

(might have to use lighter weight than normal wall ball)

 

3: 6, 6, 5, 5, 4, 4, 3, 3 Front Squats

 

36:00 – 40:00

AMRAP 4

100m run

12 burpees

 

In remaining time establish 2RM Front Squat*

 *if you drop the bar your workout is over L; plan weights and timing accordingly.


Saturday

Rest as needed between blocks; same barbell weight for all three blocks

 

(cap 30)

 

15-12-9

Power Clean

Toes to Bar/Knee Raises/Beat Swings

 

15-12-9

Shoulder to Overhead

Burpee over Bar

 

15-12-9

Deadlift

Pull Ups**

 

**Challenge:

5-4-3

Rope Climb/ Bar/Ring Muscle Up

Monday, November 5th - Saturday, November 10th

Monday

A.

3 rounds

2 mins double under/single under tech work

15s/side active lunge static hold w/ knee ½ inch off floor

8-10 WB Goblet Squats

+

B. Back Squat

2.2.2 x 2-4; rest 20-30s between clusters, 2-3 mins between sets;

+

C.

For time:

200m run*, then:

 

18-16-14-12-10

WB

DB HPS

 

Then,

200m run*

 

(cap 15)

 

*Challenge: 400m for both run portions, but must finish within time cap or 25 burpee penalty

 

Tuesday

A.

OTM x 8

2 Strict Press + 2 Push Press

+

SLAMRAP 13,

Barbell Assisted Pull Up[1] Max Reps(-1)

10 Supinated Ring Rows (Challenge: Strict Ring Dips)

30s Weighted FLR

20/35 DU/SU

+

OTM x 8

4 shuttle runs + 5-10 pull ups (kipping ok) or 5-10 ring rows

 

*pick a sustainable number across all 8 minutes; no grinding.

 

Wednesday

AMRAP 16

18/10 cal AB

14 Lunges

8 DB Squat Jumps

6 Push Ups or Plank Push Ups

 

(Rest 3 between blocks)

 

AMRAP 16

350m row

14 DB Thrusters

8 Burpees

6 Toes to Bar

 

For both AMRAP sets:

 

After 1st round, rest 1;

After 2nd round, rest 2,

After 3rd round, go in remaining time

Thursday

A. Double KB Front Rack Lunges 8/side x 3

+

SLAMRAP 10-15

6-8 DB Bench Press

15-20s Ring or Dip Bar Support Hold

10-12 Russian KBS (mod-heavy)

12-14s AB @fast

+

AMRAP 7

14/7 cal AB or 12/10 cal row

Rest 30s

 

Friday

A.

10 minutes double under/single under tech work;

5 UB, 10 UB, 15 UB, 20 UB, …

(Resting as needed between; if fail sequence, go back down to 5 and start again)

+

B. In 12 minutes, build to a heavy complex

 

1 Power Clean + 1 Front Squat

+

C.

On a 10 minute clock:

OTM x 4

3 burpee over bar + 3 thrusters

 

Immediately into

 

AMRAP 6

5 Burpee over Bar

5 Thruster

 

Saturday

 

W/ a partner:

 

AMRAP 40

 

For time:

2000m row

 

Partner A rows, while Partner B completes 1 round of:

15 DB Push Press

9 Burpees

6 pull ups

 

(rest 3)

 

For time:

90/75/50 cal AB

[MM/MF/FF pairings]

 

Partner A on AB, while Partner B completes 1 round of:

15 DB Power Clean

9 Box Jumps w/ step down

6 push ups

 

(rest 3)

Monday, October 29th - Saturday, November 2nd

Please come dressed up in your Halloween costume on Wednesday. Let’s have some fun!!!

Monday

A.

2 rounds for quality

30s Weighted Plank

6.6 High Wall Balls (6, rest 20-30s, then 6; aim higher than 10/9ft)

8/side Powell Raises

+

B. Back Squat

3.3.3 x 2-4; rest 20-30s between clusters, 2-3 mins between sets;

+

C. OT3M x 5

20s FLR

9 WB

16 DB HPS

9 WB

20s FLR

 

Tuesday

A.

OTM x 5

1: 2-3 Strict Press

2: 2-3 Push Press

+

B.

SLAMRAP 12-15

Max (-1)* Supinated Strict Pull Ups

10 Weighted Plank Push Ups

10 Weighted Knee Raises

10 PVC Hollow Rocks;

*Means stop one rep before failure; don’t “hang”/avoid grinded reps

+

AMRAP 7

8 Two-KB Deadlifts

4 Push Ups

8 Beat Swings

4 Push Ups

 

Wednesday

A.

Twice through, rest 1 between each AMRAP block; rest 5 between sets

(<=75/55)

 

AMRAP 2

7 Hang Power Snatch

7 Lateral Burpee Over Bar

 

AMRAP 2

21 DU/35 SU

7 Ring Row/Pull Ups/Chest to Bar

 

AMRAP 2

AB for Cals

 

AMRAP 2

7 Power Cleans

14 Lunges

 

AMRAP 2

7 Toes to Bar/Knee Raises

7 Box Jumps

 

AMRAP 2

AB for Cals

 

Thursday

A

SLAMRAP 12-15

50ft Crossbody Famer and Waiter Walk

50ft Crossbody Famer and Waiter Walk (alternate)

10-12 Air Squats as fast as possible

10-12s Ring or Dip Bar Support Hold

10-12s Assault Bike @fast pace

+

B. For time:

12-9-6-3

Devil’s Press

DB Front Squats

(<=50/35)

 

Rest 3, then:

 

12-9-6-3

Burpees

Air Squats

 

(cap 15)

 

Friday

On a running clock:

 

00:00 – 36:00

OT90s x 8

1: 6-9/4-6 cal AB @fast (aim for ~30s of good hard effort)

 

2: 8-10 DB Bench Press

 

3: 5, 5, 4, 4, 3, 3, 2, 2 Front Squats, building every round by feel;

 

36:00 – 40:00

200m run

In time remaining, build to 1RM Front Squat

 

Saturday

1 round for time

800m run or row

18 2-DB Ground to Overhead (Snatch or C&J)

10 Burpee Toes to bar/knee raises/beat swings

 

Rest 3-4

 

2 rounds for time

500m row or 26/15 cal AB

15 2-DB Push Press

8 TTB/knee raises/beat swings

8 Burpees

 

Rest 3-4

 

3 rounds for time

300m row or 16/9 cal AB

10 DB Power Cleans

5 TTB/Knee Raises/beat Swings

5 Burpees