Monday, November 11th - Saturday, November 16th

Monday

warm up - 2 rounds

  • 10/side lateral or monster walks

  • 6 - 8/each single leg barbell glute bridge

(A1) Barbell Reverse lunge - 3 x 4 - 6/leg

(A2) DB Crossbody SLDL @ 3011 - 3 x 4 - 6/leg

(B) 10 minutes

  • 12 Curtsy box step downs @ 21X1

  • 12 KB snatch or Single arm KBS

  • 12 V ups

  • 30s weighted plank

Tuesday

warm up - 2 rounds

  • 8 - 12 half kneeling bottoms up KB press

  • 8 - 12 serratus push ups

(A1) DB Bench press - 5 x 4 - 6

(A2) Strict weighted pull up negatives @ 31A1 - 5 x 3 - 5

(B) AMRAP in 8 minutes

  • 8 DB push press

  • 8 burpees

  • 8/5 cals AB

Wednesday

warm up: 2x

  • 10 -12 steps banded lateral walk

  • 6 - 8 Goblet squat @ 53X1

Alternating OTM x 10

  • 45s AB

  • 2 back squat


(B) AMRAP in 16 minutes

  • 10 wall ball

  • 12 alternating DB snatch

  • run 200m

Thursday

Alternating OTM x 16

(A1) Parallete HSPU off box, or Barbell Z press- 3 - 5 @ 30X1 tempo

(A2) 10 - 20s Hollow Hold

(B) Alternating OTM x 9

  • 7 Devils Press

  • max double unders

  • 7 C2B pull ups

Friday

(A) OTM X 8, plus 6 minutes to work on singles - Power clean + hang power clean -

(B) 14 minutes to build to a heavy set of 3 Deadlift

(C) Row, AB or Ski 2 minutes for max calories

Saturday

(A1) Ring body saw, or Reverse V up on Rower @ 2121 - 3 x 8 - 12

(A2) KB side plank - 3 x 30s/each

(B) 

AMRAP in 12 minutes

  • 1/2 mile assault bike

  • 16 DB snatch

  • 30s plank

(Rest 2 minutes)

AMRAP in 12 minutes

  • Row 16/12 calories Row

  • 16 single arm DB push press

  • 15s L sit

(Rest 2 minutes)

AMRAP in 12 minutes

  • Run 200m

  • 16 single arm DB hang clean

  • 8 toes to bar

Monday, November 4th - Saturday, November 9th

Monday

warm up - 2 rounds

  • 8 - 12 10ft banded tall plank lateral crawl (sub band pull aparts)

  • 8 - 12 serratus push ups

(A1) Power Jerk - 3 working sets, 5, 4, & 3 reps

(A2) Strict pull up* @ 51X3 - 3 x 3 - 5

*Do NOT use a band. Use a box to jump and assist yourself up, then come down as slowly as you can if you can not do the prescribed tempo.


(B) In 15 minutes

  • 14 wall ball

  • 10/7 cals row

  • 6 chest to bar pull ups

Tuesday

warm up - 2 rounds

  • 10/side lateral or monster walks

  • 10 banded pull aparts

  • 6 - 8/each single leg barbell glute bridge

(A) (Power snatch + ) 2 Overhead Squat @ 22X1 - 5 sets

(B) AMRAP in 3:30 minutes x 3, rest 60s

  • 10 overhead squats

  • 10 V ups, knee raises, or toes to bar

  • 10/7 cals assault bike

Wednesday

warm up: 2x

  • 30’ crab walk

  • 6 - 8 Goblet squat @ 53X1

Alternating OTM x 12

(A1) 60s Assault Bike

(A2) 3 Back squat, increasing weight each set

(B) 4 rounds, not for time

  • 20 DB step ups

  • 16 DB snatch

  • 12 NPUB

  • 8 Turkish Get ups

Thursday

Alternating OTM x 16

(A1) DB bench press - 4 - 6 @ 22X1 tempo

(A2) Single arm DB Row - 6 - 8/each @ 31X2 tempo

(B) AMRAP in 2 minutes x 3 - 5 sets, rest 60s

  • 6 Ring row, pull ups or chest to bar pull ups

  • Row 300/200m

  • max burpees over rower

Friday

(A1) Stiff Legged Deadlift - 5 x 4 - 6

(A2) KB side plank - 5 x 30s/each

(B) 5 rounds

  • 15 Russian KBS

  • 30 double unders/60 singles

  • 30m/each Overhead/Farmers KB carry

  • Run 200m

Saturday

20.5 Open workout, or modification thereof

Monday, October 28th - Saturday, November 2nd

Monday


warm up - 2 rounds

  • 10/side lateral or monster walks

  • 20s/side KB star plank

  • run 200m

(A) Back Squat - 8 x 1 OTMs wave 1: 65%-75%-85%, wave 2: 70%-80%-90%, wave 3: 75%-85%

then 5 minutes to build to a heavy single.

(B) In 14 minutes

  • Row 1k, then

AMRAP

  • 12 goblet loaded curtsy step downs

  • 10 SA KBS or KB Snatch

  • 8 toes to bar

Tuesday

warm up - 2 rounds

  • 8 - 12 band pull aparts or 10ft tall plank lateral crawl

  • 8 - 12 serratus push ups

(A1) Push press - 3 working sets, 6, 6 & 5 reps

(A2) Strict pull up @ 41X3 - 3 x 4 - 6

(B) 20 minute time cap

  • 1 x (50 burpees)

  • 3 x (50 double unders, 5/arm Turkish Get up, or 8/each SA OH KB reverse Lunge)

  • 5 x (10 DB push press, 30m DB Farmers carry)

  • 1 x (1/2 mile Assault Bike)

  • 1 x (Run 400m)

Wednesday

warm up: 2x

  • 30’ slow, deliberate bear crawl

  • 6 - 8 Goblet squat @ 53X1

  • 5 - 8 press in snatch (snatch grip sots press)

(A) 6 x OTM - power snatch + tempo Overhead Squat @ 22x1

(B) 6 minutes to work on snatch singles

alternating OTM x 21

  • unbroken set of wall ball

  • 6 - 8 DB power clean

  • 5 - 7 GHD sit ups, or 10 - 14 ABMAT situps

Thursday

Alternating OTM x 16

(A1) DB bench press - 6 - 8 @ 31X1 tempo

(A2) Row for max meters

(B) 20 minutes with consistent pacing

  • 30m SA OH DB walking lunges

  • max (-1) push up @ 31X1 or max (-1) ring push up

  • 30m/each single arm OH KB carry

  • max (-1) strict pull ups

  • 45s Assault Bike

  • rest ~60 - 90s


Friday

(A) Alternating OTM x 12

  • 3 Front squat @31X1

  • 3 Clean Deadlift

(B) 3 - 5 rounds, increasing effort each round

  • 10 lateral DB box step over

  • 8 box jump over

  • 6 Devils press

  • run 100m

  • rest walk 100m

Saturday

20.4 Open workout, or modification thereof