Monday, November 17th
Strength: 12 Minutes
6 Rounds – 2:00 Each
3 Front Squat @ 70-75%
6 Wall Ball
6-9 Target Burpee
Workout: For Calories – 14 Minutes
Option A:
Every Minute on the Minute for 14 Minutes
Min 1: 9 Thruster (75/55, RX+ 95/65) + Max Machine Calories
Min 2: Rest
Option B:
Every Minute on the Minute for 14 Minutes
Min 1: 9 Thruster (65/45) + Max Machine Calories
Min 2: Rest
Option C:
Every Minute on the Minute for 14 Minutes
Min 1: 9 Thruster (45/35) + Max Machine Calories
Min 2: Rest
Tuesday, November 18th
Strength: 12 Minutes
8 Rounds – 1:30 Each
3 Hang Power Clean (RPE 7/10)
Rig Movement
Rig Movement
Option A: 3 Bar Muscle Up/5 Chest to Bar
Option B: 3-5 Strict Pull Up Negative
Option C: 5 Band Assisted Strict Pull Up/7 Ring Row
Workout: As Many Rounds as Possible in 15 Minutes
Option RX+:
5 Toes to Bar
5 Push Up
5 Double Dumbbell Snatch (50/35)
Increase all movements by 5 reps each round.
Option A:
5 Toes to Bar
5 Push Up
5 Dumbbell Snatch (50/35)
Increase all movements by 5 reps each round.
Option B:
5 Swinging Leg Raise
5 Knee Push Up
5 Dumbbell Snatch (35/20)
Increase all movements by 5 reps each round.
Option C:
5 Hanging Knee Raise
5 Elevated Push Up
5 Dumbbell Snatch (25/15)
Increase all movements by 5 reps each round.
Wednesday, November 19th
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
12/10 Calorie Bike
12 Double Dumbbell Hang Clean and Jerk (50/35)
12/10 Calorie Bike
6 Renegade Row
Option B:
12/10 Calorie Bike
12 Double Dumbbell Hang Clean and Jerk (35/20)
12/10 Calorie Bike
6 Renegade Row
Option C:
9/6 Calorie Bike
12 Double Dumbbell Hang Clean and Jerk (20/15)
9/6 Calorie Bike
6 Renegade Row
Cashout – FIT:
4 x 3 Turkish Get Up (Left)
4 x 3 Turkish Get Up (Right)
Cashout – FLEX:
3 Sets
20 Bicep Curl (45/35)
20 High Pull
20 Strict Press
Thursday, November 20th
Strength: 15 Minutes
6 x 5 Deadstop Deadlift (70-75%)
Workout: 16 Minutes
Option A:
5 Rounds – 1:00 Work / :30 Rest
10 Double Kettlebell Box Step Up (53/35, 20)
Max Double Unders in Remaining Time
:30 Rest
Rest 1:00
5 Rounds – 1:00 Work / :30 Rest
50 Double Under
Max Double Kettlebell Front Squat
:30 Rest
Option B:
5 Rounds – 1:00 Work / :30 Rest
10 Double Kettlebell Box Step Up (44/26, 20)
Max Double Under in Remaining Time
:30 Rest
Rest 1:00
5 Rounds – 1:00 Work / :30 Rest
50 Double Under
Max Double Kettlebell Front Squat
:30 Rest
Option C:
5 Rounds – 1:00 Work / :30 Rest
10 Box Step Up
Max Jump Rope in Remaining Time
:30 Rest
Rest 1:00
5 Rounds – 1:00 Work / :30 Rest
50 Jump Rope
Max Goblet Squat
:30 Rest
Friday, November 21st
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 8 Minutes
Accumulate 50 Strict Handstand Push Up, Pike Box Push Up, or Seated Dumbbell Strict Press in as few sets as possible.
Workout: For Time – 18 Minute Cap
Option A:
4 Rounds
400m Run
12 Power Snatch (95/65, RX+ 135/95)
21 Burpee Over Bar
Option B:
4 Rounds
400m Run
12 Power Snatch (75/55)
21 Burpee Over Bar
Option C:
4 Rounds
200m Run
9 Power Snatch (45/35)
15 Burpee Step Over Bar
Saturday, November 22nd
Workout: As Many Reps as Possible in 24 Minutes – Partner
Option A:
70-60-50-40-30-20-10
Wall Ball (20/14)
Abmat Sit Up
Pull Up
Option B:
70-60-50-40-30-20-10
Wall Ball (14/10)
Abmat Sit Up
Assisted Pull Up
Option C:
60-50-40-30-20-10
Wall Ball (10)
Abmat Sit Up
Ring Row