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