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
