Monday 11/18
"STRENGTH"
In 15 Minutes Complete
6 Front Squat @ 80%
4 Front Squat @ 85%
2 Front Squat @ 88%
"CONDITIONING"
Complete the following as
1 min Work / 1 min Rest
For Time:
21-15-9
Thrusters (95/75)
Pull-ups
Performance (75/55)
Fitness: (65/45) Jumping Pull-up/Ring Row
Tuesday 11/19
"STRENGTH"
3 Rounds For Quality
8 Seated Double Dumbbell Shoulder Press
8 Double Dumbbell RDL
1 Min Stationary Double Farmer Hold
Rest As Needed Between Movements & Rounds
"CONDITIONING"
AMRAP 12 minutes:
5 Power Cleans (135/95)
25ft Burpee + Lunge Step + Lunge Step + Air Squat
25ft Bear Crawl
Performance: 115/85
Fitness: 95/65, 6 No Pushup/Box Elevated Burpee
Wednesday 11/20
"SKILL"
Bar Muscle-Up Progression
"CONDITIONING"
Teams of 2. Trade as Needed.
AMRAP 20
5 Power Snatch (95/65)
750m Bike
1 Muscle Up
120 Ft Shuttle Run (Together)
*Add 1 Muscle Up & 1 Shuttle Per Round
Performance:
1 Box Jumping Bar Muscle-up
Fitness:
75/55, 1 Jumping Chest to Bar Pull-up
"FINISHER"
Accumulate 3:00 of Weighted Plank & 100 Flutter Kicks
Thursday 11/21
"STRENGTH"
Every 5:00 x 3 Sets:
10 Deadlifts (Pick Load)
1 Set Unbroken Handstand Pushups
Performance:
8-10 Deadlift / Ab Mat Handstand Pushups
Fitness:
6-10 Deadlift / Pike /Box Handstand Pushups
"CONDITIONING"
Every 5:00 x 3 Sets:
500m Row
20 Wallball (20/14) (10/9)
Performance: 15 Wallballs
Fitness: 350m Row / 10 Wallballs (14/10)
Friday 11/22
"STRENGTH"
3 Rounds for Quality
Min 1: 8 Ring / Bar / Box Dips
Min 2: 10 KB Goblet Lateral Lunges
Min 3: 12 Barbell Bent Over Rows
Min 4-5: Rest
"CONDITIONING"
For Time:
50 American Kettlebell Swings (53/35)
200 Double Unders
50 American Kettlebell Swings (53/35)
Performance: 40 KBS (44/25) / 300 Single Unders
Fitness: 30 RKBS (35/15), 150-200 Single Unders
Saturday 11/23
"CONDITIONING"
Teams of 2. Trade as needed.
For Time:
5 x 200m (1 Run / 1 Rest)
50 Burpee Broad Jumps
100 Walking Lunge Steps
1000m Row
30 Hand Release Pushups
100 Wallballs (14/10) (10/9)
Train Waco
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