November 9-November 15
Updated: Jan 10, 2022
Tuesday
A. 3 position Clean@70%x3/@75%x4
B. EMOM 10
Minute 1: :45 Row
Minute 2: 3-5 Strict CTB, Strict PU or Neg. Drops
15 min AMRAP
20 KBS
10 Pull up (15 if good at pull ups)
1 Rope Climb
Wednesday
A1. Snatch Push Pressx3x5 off feel
B1. Deadliftx2x5@80%, then hit a 6th set of AMRAP with PERFECT FORM...do not just do reps to do them!!!
B2. 1 ARM DB Pressx5/armx5
5 Rounds
50 DU (SUx3)
10 Power Snatch
Thursday
A. Front Squatx8x2@70% x7x2 x6x1@75%
6 Rounds for reps of….
1 minute of Rowing (Calories)
1 minute of Burpees
1 minute of AB
1 minute of Rest
Friday
A. DB Incline Benchx6x3
B. DB Rowx6/armx3
Gymnastics METCON
5 rounds
4 High skill
200M Run
8 Medium Skill
200M Run
4 High Skill
200M Run
Rest 2 min after each round
Suggested combos: Advanced(ring muscle up, hspu, bar muscle up)
Intermediate (CTB, T2B, HSPU)
Beginner (Push Up, Ring Row with feet elevated if possible, downward dog press)
Saturday
Monday
A. Power Snatch+Hang Snatch+Snatchx6 sets
between 70-75%
Teams of 2
20 min amrap
20 OHS
30 push ups
40 cals on rower
50 burpees over bar