Monday, November 3rd
Strength: 15 Minutes
Find a Heavy 2 Clean
Find a Heavy 3 Front Squat
Workout: Each Round For Time – 12 Minute Cap
Option A:
3 Rounds
20/15 Calorie Row/Ski
15 Kettlebell Goblet Squat (53/35)
10 Kettlebell Goblet Reverse Lunge
5 Box Jump (30/24)
Rest 1:00
Option B:
3 Rounds
20/15 Calorie Row/Ski
15 Kettlebell Goblet Squat (44/26)
10 Kettlebell Goblet Reverse Lunge
5 Box Jump (24/20)
Rest 1:00
Option C:
3 Rounds
15/11 Calorie Row/Ski
10 Kettlebell Goblet Squat (26/12)
8 Kettlebell Goblet Reverse Lunge
4 Box Jump
Rest 1:00
Tuesday, November 4th
Gymnastics: 8 Minutes
3 Rounds – 2:30 Each
Option A: Max Muscle Up / Dip
Option B: Max Band Assisted Dip
Option C: Max Hand Elevated Push Up
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
3 Toes to Bar
3 Shoulder to Overhead (135/95)
3 Burpee Over Bar
Increase all movements by 3 reps each round.
Option B:
3 Swinging Leg Raise
3 Shoulder to Overhead (115/75)
3 Burpee Over Bar
Increase all movements by 3 reps each round.
Option C:
3 Abmat Sit Up
3 Shoulder to Overhead (65/45)
3 Burpee Over Bar
Increase all movements by 3 reps each round.
Wednesday, November 5th
Workout: Every Minute on the Minute for 30 Minutes
Option RX+
1: 70 Double Under
2: 14/11 Calorie Bike
3: 25-50′ Handstand Walk
4: 12 Pistol
Option A:
1: 50 Double Under
2: 14/11 Calorie Bike
3: 3 Wall Walk
4: 8 Pistol
Option B:
1: 30-50 Double Under / 70 Single Under
2: 11/7 Calorie Bike
3: Half Wall Walk
4: 6 Heel Elevated Pistol / 12 Alternating Goblet Lunge
Option C:
1: 50 Single Under
2: 7/5 Calorie Bike
3: 3 Inchworm Push Up
4: 10 Alternating Lunge / Step Up
Thursday, November 6th
Gymnastics: 8 Minutes
3 Rounds – 2:30 Each
Option A: Max Rep Strict Pull Up / Bar Muscle Up
Option B: Max Band Assisted Strict Pull Up
Option C: Max Ring Row
Workout: For Time – 12 Minute Cap
Option A:
6 Rounds
3 Deadlift (275/185, RX+ 315/225)
200m Run
:30 Rest
Option B:
6 Rounds
3 Deadlift (225/155)
200m Run
:30 Rest
Option C:
6 Rounds
3 Deadlift (Moderate to Heavy)
100m-200m Run
:30 Rest
Friday, November 7th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: Every Minute on the Minute for 12 Minutes
1 Power Snatch + 1 Overhead Squat
Build in weight.
Workout: For Time – 10 Minute Cap
Option A:
21-15-9
Push Up
V-Up
Thruster (115/75)
Option B:
21-15-9
Push Up
V-Up
Thruster (95/65)
Option C:
21-15-9
Elevated Push Up
Abmat Sit up
Thruster (45/35)
Saturday, November 8th
Workout: As Many Rounds as Possible in 26 Minutes – Teams of Three
Option A
Buy In: 1 Mile Run
Partner A/B: As Many Rounds as Possible
12 Alternating Dumbbell Clean & Jerk (50/35)
9 Box Jump (24/20)
6 Dumbbell Burpee
Partner C: 500m Row
Switch rowing athlete every 500m.
Option B
Buy In: 1 Mile Run
Partner A/B: As Many Rounds as Possible
12 Alternating Dumbbell Clean & Jerk (35/25)
9 Box Jump (20/16)
6 Dumbbell Burpee
Partner C: 500m Row
Switch rowing athlete every 500m.
Option C
Buy In: 800m-1200m Run
Partner A/B: As Many Rounds as Possible
12 Alternating Dumbbell Clean & Jerk (20/15)
9 Box Step Up (20/16)
6 Dumbbell Up Down
Partner C: 400m Row
Switch rowing athlete every 500m.