Monday, November 10th
Strength: 11 Minutes
5 x 4 Overhead Squat – RPE 8/10
Rest 1:30 between rounds
Workout: For Time – 10 Minute Cap
Option A:
5 Rounds
21 Russian Kettlebell Swing (70/53)
6 Bar Muscle Up
Option B:
5 Rounds
21 Russian Kettlebell Swing (53/35)
6 Box Muscle Up / Assisted Strict Pull Up
Option C:
5 Rounds
21 Russian Kettlebell Swing (35/26)
7 Ring Row + 5 Push Up
Tuesday, November 11th
Workout: As Many Rounds as Possible in 30 Minutes
20 Box Step Up (20)
5 Burpee
Wear a weight vest.
Wednesday, November 12th
Strength: 15 Minutes
6 Rounds
1 Shoulder Press + 2 Push Press + 3 Push Jerk
Rest 1:30 between rounds.
Workout: “Grettel” – For Time – 10 Minute Cap
Option A
10 Rounds
3 Clean and Jerk (135/95, RX+ 155/105)
3 Bar Facing Burpee
Option B
10 Rounds
3 Clean and Jerk (115/75)
3 Bar Facing Burpee
Option C
8 Rounds
3 Clean and Jerk (65/45)
3 Bar Facing Burpee
Thursday, November 13th
Strength: 10 Minutes
5 Rounds – 2:00 Each
3 Tempo Back Squat @ 75%
Workout: As Many Rounds as Possible in 12 Minutes
Option A
5 Dip
12 Wall Ball (20/14)
15/12 Calorie Machine
Option B
5 Assisted Dip
12 Wall Ball (16/12)
15/12 Calorie Machine
Option C
5 Elevated Push Up
10 Wall Ball (12/8)
10/8 Calorie Machine
Friday, November 14th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 25 Minute Cap
Option A:
10 Rounds
9 Deadlift (155/105, RX+185/135)
6 Hang Power Clean
6 Chest to Bar Pull Up
200m Run / 400m Bike
Option B:
10 Rounds
9 Deadlift (135/95)
6 Hang Power Clean
6 Jumping Pull Up + Negative
200m Run / 400m Bike
Option C:
8 Rounds
9 Deadlift (75/55)
4 Hang Power Clean
6 Ring Row
200m Run / 400m Bike
Saturday, November 15th
Workout: Partner – As Many Rounds as Possible
Option A:
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Dumbbell Snatch (50/35)
-Rest 2:00-
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Front Squat (135/95)
-Rest 2:00-
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Dumbbell Snatch (50/35)
-Rest 2:00-
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Front Squat (135/95)
Option B:
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Dumbbell Snatch (35/20)
-Rest 2:00-
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Front Squat (115/75)
-Rest 2:00-
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Dumbbell Snatch (35/20)
-Rest 2:00-
As Many Rounds as Possible in 6:00
40/34 Calorie Machine
40 Front Squat (115/75)
Option C:
As Many Rounds as Possible in 6:00
30/24 Calorie Machine
30 Dumbbell Snatch (25/15)
-Rest 2:00-
As Many Rounds as Possible in 6:00
30/24 Calorie Machine
30 Front Squat (75/55)
-Rest 2:00-
As Many Rounds as Possible in 6:00
30/24 Calorie Machine
30 Dumbbell Snatch (25/15)
-Rest 2:00-
As Many Rounds as Possible in 6:00
30/24 Calorie Machine
30 Front Squat (75/55)