WEEKLY PROGRAM

November 20, Monday

2 Rounds

25 Burpees
25 Toes to Bar
50 Wall Ball 9-6

Cap. 12 minutes

Rest 10 minutes

For time

Ring Muscle Ups
21-15-9 Reps
*Rest 2 minutes after the 21’s and Rest 1 minute after the 15’s! Score is total time including rest!

Cap time 12 minutes

 

November 21, Tuesday

Barbell

3 Position Power Snatch
3 Sets @ 75%

Conditioning

4 Rounds For time

75 Double Unders
25 Pull Ups
15 Overhead Squats ( 60-40 )

Cap time. 20 minutes

Accessory

3 Sets
20 Dips
20 Inverted Rows or Ring Rows

 

November 22, Wednesday

With a partner
You do 3 rounds and then your partner

12 Rounds EACH of

3 Muscle Ups
6 Strict Handstand Push Ups
30 Double Unders

Cap time 30 minutes

 

November 23, Thursday

Conditioning

7 Rounds For time

15 GHD Sit Ups
15 Shoulder to Overhead 50-30
3 Rope Climbs

Cap time 25 minutes

Accessory

3 Sets of
20 Dips
20 Bent over Rows 60-40

 

November 24, Friday

Strength
Back Squat Pyramid
7 x 20 Reps
Rest 2 minutess betweewn sets

Conditioning

3 Rounds
50 Toes to Bar
25 Power Cleans 60-40

Cap time 20 minutes

 

November 25, Saturday

Conditioning

With a partner for time

Run 800m (Together)
100 Strict Pull Ups
200 Push Ups
300 Air Squats
Run 800m (Together)

Accessory

4 Sets for quality
10 Strict TTB
15 Bent Over Single Arm Rows (Each Arm)
25 Sit Ups

November 26, Sunday

Rest Day…

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