Week of November 5 – November 10

Monday

“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Kettlebell Swings (70/53)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Kettlebell Swings (70/53)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Kettlebell Swings (70/53)
4 Burpee Box Jump Overs (24/20)

**Each AMRAP is a score.

CE – Midline
3 Rounds
10 Weighted Box Step-Ups (2 DBs/KBs)
10 Russian Twists
1:00 Hollow Hold

Tuesday

Overhead Barbell Presses
6 Sets – E1:30
1 Strict Press + 3 TnG Push Presses + 5 Push Jerks
**90-100% of 1RM Strict Press

“Stick Up”
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Assault Bike / Row

Wednesday

“5.11”
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Plate Run
200 Meter Run
40 Plate Ground to Overhead
**Partner 1 runs 100 meters with the plate, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one plate, split ground to overhead as desired.

CE – Snatch
5 Sets – Building
Snatch Deadlift + Hang Power Snatch + Snatch Balance
–drop the bar and reset–
Squat Snatch

Thursday

Pausing Power Clean
In 12min, build up to a heavy double.
**2sec pause at the knee.

“20 for 7”
AMRAP 7:
20 Double Unders, 1 Power Clean (155/105) or (185/125)
20 Double Unders, 2 Power Cleans (155/105) or (185/125)
20 Double Unders, 3 Power Cleans (155/105) or (185/125)
….
Up by (1) Power Clean Until Finish

Friday

“Cover Girl”
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65) or (115/85)
**In Time Remaining: Max Rounds of “Cindy”

CE – Push-Ups
3 Sets to Failure
Max Set Metronome Push-Ups
superset with
Max Set Banded Tricep Extensions**
–rest 1:30–
**Attach a light band to the rig and go for a max set.

Saturday

“Iron Fist”
Teams of 3
E2:30 for 30:00
60/45 Calorie Assault Bike / Row
60 Hang Power Cleans (135/95) or (155/105)
60 Wallballs
60 Abmat Sit-Ups
**If your team finishes the required reps in the time window, rest and get ready for the next.

Sunday

“Clockwork”
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Deadlifts (135/95)

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