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