Thursday, November 17th

A1) Front Squat 3,3,2,1,1
A2) High Box Jumps 5×8

B1) Ring Push-ups 4×12
B2) SA KB OH Carry 4 set Down & Back

C) For Time:
1000m Row/ 800m Run
30 Push-ups
60 Air Squats
1000m Row/ 800m Run

*OLY*
-Shoulder & ankle mob
– Barbell Progression
A) Snatch Pull DL 3,3,3,3
(all at 1rep max weight, drop barbell from top after each rep and re-set)
B) Hang Snatch 3,3,2,2,2
C) Squat Snatch 2,2,1,1,1

Wednesday, November 16th

A) Strict Press 5,5,3,3,2 Build to 90+%

B) 4 Rounds For Time:
10 T2B/ K2C
10 Burpees
10 Push Press 115/80

C) 3 Rounds:
30-45 Sec Hollow Hold
30-45 Sec R Plank
30-45 Sec L Plank

Tuesday, November 15th

A) Power Clean 5,5,3,2,2 Touch and Go
building to a heavy last set focus on efficient technique each rep

B) 21 min EMOM
1) 5 Dead Lifts
2) 3 Squat Cleans
3) 1 Push/Split Jerk

* Use one barbell for all lifts
@80-90% of Jerk 1RM

Monday, November 14th

A) Back Squat 5×5 @ 80%
20X1 Tempo

B) 18 min AMRAP
12 Box Jumps
15 KB Swings (53/35)
20 DU/ 40 SU
15 Sit-ups
12 Pull-ups
1min on rower, assault bike, 200m run

Saturday, November 12th

A1) SL Romanian Dead Lift 3×12 6/p leg
A2) Ring Dips 3×8-12

B) 18min AMRAP
In Teams of 3:
1) 200m Farmers carry (light kb/db)

2) 8 Box Jumps
8 Toes 2 Bar

3) 25DUs/ 75 Sus
8 Pull-ups
*Rotate when partner comes back from farmers carry

Friday, November 11th

A) Push Press 5,5,3,3,3

B) “DT”
5 rounds for time:
12 DeadLift 155/105
9 Hang Cleans 155/105
6 Push Jerk 155/105

Thursday, November 10th

A) Snatch 3,3,2,1,1

B) For Time:
50 Wall balls
75 DUs/ 100 SUs
40 Wall balls
75 DUs/ 100 SUs
30 Wall balls
75 DUs/ 100 SUs
20 Wall balls

*OLY*
– Shoulder and Hip mob
– Barbell Progression
A) Clean and Jerk 2,2,2,1,1,1
75,80,85,90,95,100%
B) Front Squat 4×5 with 2sec pause at bottom

Wednesday, November 9th

A1) Back Squats 5,5,3,3,3
@ 80,80,85,90,90% of 3RM
A2) Strict Pull-ups 5 x 5
(banded if needed or weighted or C2B if 5 is easy)

B) 6 minute AMRAP
4 Power Cleans
8 Push-ups
12 Air Squats

C) Row 5 minutes @ moderate pace
(Record distance in meters)

Tuesday, November 8th

A1) SA KB Push Press 4×12 (6/p side)
A2) Weighted plank/ plank from elbows 3×30-45 secs

B) 15min EMOM
1st min – 3 Thrusters 115/80
2nd min – 100m Row (sprint)
3rd min – 8-12 Ring Rows

*Tailor weight & reps to your ability,should not be working more than 30 sec per minute

Monday, November 7th

A) Dead Lift 7,6,5,3,3

B) 4 x 3min AMRAP rest 2min
6 Burpee Box Jumps
6 Toes to Bar
6 KB swings

(Record rounds+reps for each individual AMRAP)