Monday, November 18th
Strength: 13 Minutes
5 x 3 Overhead Squat @ 82-85%
Rest 2 Minutes between sets.
Workout: For Time – 12 Minute Cap
Option A:
5 Rounds
10 Power Snatch (135/95)
15 Toes to Bar
Option B:
5 Rounds
10 Power Snatch (115/75)
15 Swinging Leg Raise
Option C:
5 Rounds
8 Power Snatch (55/35)
10 Swinging Knee Raises
GOAL: Squat Maintenance / Hip & Power Endurance
Tuesday, November 19th
Workout: For Time – With a Partner – 30 Minute Cap
Option A:
11 Rounds
19 Machine Calories
11 Double Dumbbell Box Step Over (50/35)
11 Target Burpee
Split work as desired with partner.
Option B:
11 Rounds
19 Machine Calories
11 Double Dumbbell Box Step Over (35/20)
11 Target Burpee
Split work as desired with partner.
Option C:
11 Rounds
11 Machine Calories
11 Box Step Over
11 No Push Up Burpee
Split work as desired with partner.
Cashout – Optional:
2-3 Sets
10/10 Quadruped Fire Hydrant
12/12 Quadruped Unilateral Hip Extension
20 Weighted Deadbug
Wednesday, November 20th
Workout: For Time – 20 Minute Cap
Option A:
5 Sets – 3 Minutes Each
10 Deadlift (275/205)
100 Double Under
Max Handstand Push Up
Rest 1 Minute between rounds.
RX+ Strict Handstand Push Up
Option B:
5 Sets – 3 Minutes Each
10 Deadlift (225/155)
75 Double Under
Max Pike Push Up
Rest 1 Minute between rounds.
Option C:
5 Sets – 3 Minutes Each
10 Deadlift (95/65)
75-100 Single Under
Max Dumbbell Shoulder Press/Z-Press
Rest 1 Minute between rounds.
Cashout – FIT:
3 Sets – 1 Minute Each
Max Plant Front Raise With Turn
Rest 30 seconds between sets.
GOAL: Heavy Intervals / Post Chain Strength
Thursday, November 21st
Strength: 10 Minutes
2 Sets: 2 Lift Off + 2 Squat Snatch @ 70%
3 Sets: 2 Lift Off + 1 Squat Snatch @ 72%
Workout: As Many Rounds as Possible in 13 Minutes
Option A:
3 Pull Up
100′ Carry (Any Type)
Increase Pull Ups by 3 Reps each round.
Option B:
3 Assisted Pull Up
100′ Carry (Any Type)
Increase Pull Ups by 3 Reps each round.
Option C:
3 Ring Row
100′ Carry (Any Type)
Increase Pull Ups by 3 Reps each round.
GOAL: Snatch Strength / Pulling Endurance
Friday, November 22nd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
5 Sets
2 Front Squat + 1 Split Jerk @ 80-84%
Workout: For Time – 12 Minute Cap
Option A:
3 Rounds
30 Box Jump Over (24/20)
20 Russian Kettlebell Swing (1.5/1)
10 Thruster (135/95)
Option B:
3 Rounds
30 Box Jump Over (24/20)
20 Russian Kettlebell Swing (1/.75)
10 Thruster (115/75)
Option C:
3 Rounds
30 Plate Hop Over
20 Russian Kettlebell Swings (.75/.5)
10 Thrusters (65/45)
GOAL: Jerk Strength / Hip & Power Endurance
Saturday, November 23rd
Workout: For Time – With a Partner – 25 Minute Cap
Option A:
5 Rounds
200m Run / Max Bar/Ring Muscle Up
250m Row / Max Alternating Dumbbell Snatch (50/35)
200m Run / Max Burpee to Plate
Option B:
5 Rounds
200m Run / Max Box Muscle Up/Pull Up
250m Row / Max Alternating Dumbbell Snatch (35/20)
200m Run / Max Burpee to Plate
Option C:
5 Rounds
200m Run / Max Banded Pull Up/Ring Row
250m Row / Max Alternating Dumbbell Snatch (20/15)
200m Run / Max Burpee to Plate
GOAL: Saturday Smash
