Monday Nov 4 - Sunday Nov 10, 2024

Monday Nov 4

 

Part A

 

6 sets 

3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)

* Complete a set every 2 minutes. The complex is to be completed unbroken.

 

Part B

 

100-80-60-40-20

Double Unders

30-25-20-15-10

Stick Sit Ups

 

Tuesday Nov 5

 

Part A

 

8-minute EMOM [30 seconds of MAX effort in each minute]

Level 1:

Even Minute: 30 seconds of max Bar Muscle Ups

Odd Minute: 30 seconds of max Hollow Rocks

 

Level 2:

Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position

 

Level 3:

Even MInute: 30 seconds of max Ring Rows

Odd Minute: 30 seconds of max Hollow Hold in Tuck Position

 

Part B

10 rounds

1 bMU

2 Strict HSPU or 4 pike tripod push ups with a Dumbbell deficit

3 Pistols per leg

4 Ring dips

25 DU’s

 

Wednesday Nov 6

 

Part A

 

4 sets x 8/leg Romanian Split Squats – as heavy as you can

-Complete a set every 3 min-

 

Part B

 

4 sets:

30 Wall Balls (20/14)

-2:00 recovery Air Bike/Row between sets-

-straight into-

4 sets:

15 Burpee Box Jump Overs (24/20)

-2:00 recovery Air Bike/Row between sets-

 

Thursday Nov 7

 

Part A

 

Teams of 2 (1:1)

12 sets (each)

250/200m Row

 

Part B

 

3 Rounds

 

8 Single Arm Overhead Kettlebell sit-ups (left/right)

-rest 30 seconds-

8 Around the Worlds (each side)

-rest 30 seconds-

30 yd KB Front Racked/Overhead Carry (left/right)

 

* Rest 2 minutes between rounds

 

Friday Nov 8

 

Part A

 

3 sets x 3 Deadlift (85-90%)

-Complete a set every 2:45-

 

Part B

 

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

 

Saturday Nov 9

 

Teams of 2

4 Rounds (each)

Partner 1:

40 Double Unders

20 Toes to Bar

20 Push Press (75/55)

40 Double Unders

 

Partner 2:

Max Calorie Air Bike

-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

 

Sunday Nov 10

 

20 sets

30-seconds Max Distance Machine

30-second Rest

 

Please note, we will not have scheduled classes on Monday Nov 11.  Open gym will run from 9-11am to complete a Remembrance Day WOD.