Monday, November 19th - Saturday, November 24th

Please note that there are modifications to the schedule everyday this week. Please check the calendar before coming in each day.

Monday

A. 

2 rounds - with quality

Double Under Tech - 3 minutes

12-15 Plank Push Ups

45s Weighted Wall Sit - Plate or KB


B. Back Squat - 5, 3, 1

*Start with a 75% effort for 5, then build for 3, and then build to a heavy 1 for the day. 

Go for a 1RM attempt ONLY if you are feeling good and KNOW you can make it. 


C1. DB Bench Press: 6-8 @22x1 

C2. DB Romanian Deadlift: 6-8 @22x1

C3. Legs only AB for 30s @ tough pace

x 3-4 sets


Tuesday


A. In 5 minutes, build to a tough 1 rep Strict Press; 

B. In 5 minutes, build to a tough 1 rep Push Press;


Not for time; break up reps as needed to maintain quality/challenge:

20 Strict Pull Ups 

300ft KB Farmer Carry (mod-tough) [12 times x 25ft]

30 Single Arm Tall Kneeling DB Bicep Curl and Arnold Press

30s Weighted Plank 

50 DU/75 SU

30s Weighted Plank

30 Single Arm Tall Kneeling DB Bicep Curl and Arnold Press

300ft KB Farmer Carry (mod-tough)

20 Pull Ups (kipping OK)


(cap 25)


Wednesday

Working with quality throughout: 


A1. 2-KB Front Rack Squat: 4-6 reps @33x1  (keep tempo - brace core); rest 30-45s

A2. 8 High Box Jumps; rest 30-45s

A3. 30s Weighted Plank; rest 30-45s

A4. 30s Row @fast-tough pace; rest as needed  

x 3-5 sets


B1. 10/side Powell Raises; rest 30-45s; 

B2. 12 Russian KBS (mod-tough); rest 30-45s

B3. 15 DB or Plate Rear Plate Flies (very light weight); rest 30-45s;

B4. 15-20s Assault Bike @fast-tough pace; rest as needed

x 3-5 sets


C. 

AMRAP 5

18/14 cal row or 14/8 cal AB

Rest 10s


Friday

*Open Gym only


60/50 cal row

50 DU/75 SU

40s FLR

30 Wall Ball

20 DB Hang Power Snatch

15 Burpee Toes to Bar

10 Pull Ups

15 Burpees Toes to Bar

20 DB Hang Power Snatch

30 Wall Ball

40s FLR

50 DU/75 SU

60/35 cal AB


Saturday


A. Clean Grip Deadlift – Build to a tough 5 for the day, no grinders, form priority 


B. AMRAP 4

Row or AB

Rest 1

AMRAP 4

7 DB Thruster 

5 Burpees

3 Pull Ups/Ring Rows

Rest 1

AMRAP 4

AB or Row (alternate from first block)

Rest 1

AMRAP 4

7 DB Power Clean

5 Burpees

3 Pull Ups/Ring Rows