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)