Monday November 7
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 2-3 wall walks]
+
Every :90 for 4 sets:
1st: 3-4 front squats, 20x1 tempo
2nd: 20m/side 1-arm dumbbell overhead carry, tough
+
AMRAP in 9:00
3 squat cleans, tough, you pick the weight
200m run or 250m row
9 pull ups, barbell pull ups, or ring rows
+
Not for time:
Accumulate :90/side plank
Tuesday November 8
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 5 dragon flags]
+
A. 8:00 gymnastics skill work (pull ups, toes to bar, muscle ups, handstand push ups, etc)
B. Split jerk w/:02 pause in dip, 2-2-2-2, 2:00 rest
+
3 rounds for time:
15 deadlifts, 95/135
15 bar-facing burpees
+
2 rounds not for time:
10-15 hip extensions or light reverse hypers
10-15 light band pull-downs
Wednesday November 9
10:00 warm up
Mobility
2 rounds of [8 overhead squats w/empty bar + 5 inchworms]
+
A. Overhead squat, 5-5-4-4, 2:00 rest
B. Ring dips (use assistance if needed), 3x max in :30, :60 rest
+
For time:
10 power snatches, 65/95
10 box jumps
10 burpees
8 power snatches
8 box jumps
8 burpees
6 power snatches
6 box jumps
6 burpees
4 power snatches
4 box jumps
4 burpees
2 power snatches
2 box jumps
2 burpees
+
2 rounds not for time:
40m plate pinch carry
40m alternating walking lunges, unweighted
Thursday November 10
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + 10 bird dogs]
+
A. Power clean cluster w/:02 pause in catch, 3x1.1.1, :10 between singles, 2:00 between sets
+
AMRAP in 6:00
15 kettlebell swings
21 row calories
+
3:00 rest
+
AMRAP in 6:00
40 double unders (scaled- 20) or 80 single unders
3 wall walks
Friday November 11
A. Max out Friday
+
8 rounds for time with a partner, partners alternate rounds:
15 wall balls, 20 to 10’/14 to 9’
15 weighted sit ups
200m run
Saturday November 12
OFF for powerlifting meet
