WEEKLY PROGRAM

November 13, Monday

Barbell

Snatch
-Work up to a heavy single for the day !!!

Conditioning

With a partner ( waterfall style )

5 Rounds for time
20 cal. Bike
15 Overhead Squats 40-25

*Rest 3 minutes

Then
100 HSPU for time

Cap time 25 minutes

November 14, Tuesday

Strength

Back Squat (With a 1-2 sec Pause)
-Work up to a heavy single here with a pause

Conditioning

15-12-9
Muscle Ups
Shoulder to Overhead 60-40

Accessory

EMOM x 10 minutes (On the rings)
15 second L-Sit

November 15, Wednesday

Strength

Front Squat
-Work up to a heavy triple for the day!

Conditioning

AMRAP x 10 minutes
5 Deadlifts 130-90
10 Wall Ball 9-6

*Rest 5 minutes

AMRAP x 10 minutes
10 HSPU
30 Double Unders

November 16, Thursday

Strength

Push Press
-Work up to a heavy single dor the day

Conditioning

3 Rounds for time
in a team of 3 ( waterfall style )
50 Calorie Row
40 GHD Sit Ups
30 KBS 32-20

Cap time 20 minutes

November 17, Friday

Alternate workouts with a partner!

For time

3 Rounds
10 Power Snatch 50-30
20 Hand Release Push Ups

3 Rounds
400m Row
4 Rope Climbs

3 Rounds
20 m Handstand Walk
50 Double Unders

Cap time 45 minutes

November 18, Saturday

Barbell

Hang Squat Cleans (Stay above knee)
-Work up to a heavy triple for the day without dropping the bar!

Conditioning

For time:
10-8-6-4-2 reps of:
20 GHD Sit Ups
Hang Power Cleans 60-40
Shoulder to Overhead 60-40

November 19, Sunday

Rest Day !!!