4.11.2019 – Monday
a) 5 sets
5 back squats (start @70% and climb up in weight)
a) Scaled work up to a 1 RM of the day
b) Amrap 15min
15 Burpees
12 D-ball cleans 50/35
5 meter Handstand walk
rx+ 70/50 kilo unbroken handstand walks
scaled 35/20 kilo 20 sec.handstand hold to wall.
5.11.2019 – Tuesday
a) 3 sets
10-12 bulgarian split squats /side
10-12 single leg romanian db deadlifts/side
10-12 side plank raises/side
b) For time
42,30,18 reps of
alt. db hang clean and jerks 22,5/15
alt. db box step ups 24/20″
then
30 burpee box jump overs 24/20″
6.11.2019 – Wednesday
a) 12min to work up to a heavy set of 3 thrusters
*3 weighted pull ups
b) 30,20,10 reps for time:
thrusters 40/30
row (cal)/Ski(cal)
*each break is a 5 Burpee penalty before starting the following round
scale 30/20
RX+ 50/35
7.11.2019 – Thursday
a) Emom 10min
1 burpee
3 moderate power snatches @75%
* add 1 burpee each minute
b) For time
100 double unders
50 Alt.db snatches 22,5/15
100 double unders
50 Alt. db hang clean & jerks 22,5/15
100 double unders
8.11.2019 – Friday
a) 4 Rounds
21 deadlifts 80/60
15 pull ups
9 front squats 80/60
b) Amrap 10min in teams of 2
30m farmers carry 2×32/24
partner holds plank
Scaled: 60/40 kilo
RX+: 100/70
9.11.2019 – Saturday
In teams of 2 for max reps:
from 0:00-8:00
80/60cal bike
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement
from 8:00-16:00
80/60cal row
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement
from 16:00-24:00
80/60cal bike
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement
from 24:00-32:00
80/60cal row
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement
10.11.2019 – Sunday
a) work up to a moderate to heavy set of:
3 strict presses
then 3 push presses
then 3 push jerks
* start with the unloaded bar and increase by 5-10/2.5-5 kg
b) 3 rounds for time
400m run
21 box jump overs 24/20″
12 shoulder to overhead 60/40
rx+70/50
scaled 40/30
