Monday Nov 18
Part A
6 sets x 2 Deadlifts (80%)
-Every 1:30-
Part B
3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)
Tuesday Nov 19
Part A
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
* Complete each complex unbroken. Rest 1:30 sets.
Part B
5 Rounds
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)
Wednesday Nov 20
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs (24/20)
Thursday Nov 21
Part A
8 min EMOM
Level 1
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Level 2
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Level 3
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Part B
3 sets (Every 7:00)
15-12-9
Calorie Air Bike/Row
60-48-36
Double Unders
-Womens Calories: 12-10-8
Friday Nov 22
Part A
6 sets x 2 Back Squats (80%)
-Every 1:30-
Part B
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch (135/95)
Saturday Nov 23
Part A
15 min class choice mobility
Part B
Teams of 2
150/120 Calorie Air Bike
100 DB Front Rack Step Ups (50/35)
50 Synchro Bar Facing Burpees
Sunday Nov 24
5 rounds
100ft Sled Push (135/90) (Or 50ft Back Rack Walking Lunge (115/80))
100ft Farmers Carry (70s/50s)
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