WEEKLY PROGRAM

November 6, Monday

Conditioning

5 Rounds (1:1) with a partner alternating rounds
50 Double Unders
10 Muscle Ups

10 minutes rest.

5 Rounds (1:1)
15 Strict Handstand Push Ups
15 Toes to Bar

Cap time 40 minutes

Cash out

100 Ab-Mat sit Ups (for quality )

 

November 7, Tuesday

Strength

Deadlifts (RE-set at the bottom of each rep)
-Work up to a heavy 3 x 3 reps (Try to get to 85% +)

Conditioning

7 Rounds for time

With teams of 3, waterfall style

15 Calorie Row
12 Strict Press 40-25
9 D-Ball Cleans 40-20

 

November 8, Wednesday

Conditioning

AMRAP 20 minutes

30 Air squats
20 Push Ups
10 DB Power Cleans 45/35#

Rest 10 miutes

5 Rounds ( with a partner )
8 Double KB Snatch 24/16
12 Toes to Bar
16m Handstand Walk

Cap time 12 minutes

 

November 9, Thursday

Conditioning

With a partner alternating rounds

3 Rounds x 3 SETS of:
40 Double Unders
4 Parallette HSPU

Rest 10 minutes

3 Rounds (1:1)
20 Bar Dips
2 Legless Rope Climbs

Cap time 25 minutes

Rest 5 miutes

Barbell

For time
100 MUSCLE Snatches 40-25
*EMOM complete 10 Ab Mat Sit Ups, including starting with 10 sit ups!

Cap time 15 minutes

 

November 10, Friday

Conditioning

5 Rounds for max reps
1 Minute of Burpees
1 Minute of Power Cleans 70-50
1 Minute of Toes to Bar

Rest 10 minutes

16 Minutes Alternating Minutes
1 Minute Assault Bike
1 Minute of 20 Air Squats

November 11, Saturday

Barbell

EMOM x 10 minutes
3 Power Snatches 70 – 40

Conditioning

4 Each Rounds for time (Starting a new round every 5:00)

21 Kettlebell Swings 32-24
15 Strict HSPU
9 Bar Muscle Ups

 

November 11, Sunday

Rest Day …

 

 

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