110821-111221

Monday (Nov 8th)

STRENGTH:

Clean & Jerk

3 Reps @60%

2 Reps @70%

1 Rep @80%

1 Rep @83%

1 Rep @86%

*All reps squat clean and jerk

WORKOUT:

10 Min AMRAP

60 Dubs

20 Slamballs

15 HRPU

Tuesday (Nov 9th)

STRENGTH:

Deadlift

5 Reps @75% of 90%

3 Reps @85% of 90%

Max Reps @95% of 90%

*1-7 reps for the max rep set here.

**Rest as needed bt sets

WORKOUT;

EMOM X 15

Min1- 1-3 Rope Climbs

Min2- 5 Snatches (athletes choice)

Min3- 12-15 Toes to Ba

Wednesday (Nov 10th)

STRENGTH:

Bench Press

5 Reps @65% of 90%

5 Reps @75% of 90%

Max Reps @85% of 90% (5-10 reps here)

*All percentages based off 90% of 1RM

**Rest as needed bt sets

WORKOUT:

4 Rounds For Time:

21 Cal Row

21 Medball Sit Ups @20/14lbs

400m Run

*30:00 Time Cap

Thursday (Nov 11th)

WORKOUT:

For Time:

45/40 Cal Row

35 Steps Ups @50/35lbs (1xDB)

30 SHSPUs

15 Muscle Ups

50yd Farmers Carry @50/35s (2xDB)

15 Muscle Ups

30 SHSPUs

35 Step Ups

45/40 Cal Row

*40:00 Time Cap

Friday (Nov 12th)

STRENGTH:

Back Squat

3 Reps @70% of 90%

3 Reps @80% of 90%

Max Reps @90% of 90% (3 to 9 reps here)

*Try to go heavier than previous weeks

**Rest as needed bt sets

WORKOUT:

5 Rounds For Time:

8 Double KB Russian Swings

10 Burpees to a target

14 Cal Bike

*Rest 2:00 or alternate Rounds with a partner