11.11.2019 – Monday
a) 6 sets
4 heavy deadlifts @ 80%
max (weighted) push ups
*1-2min rest btw sets
b) Amrap 15min
40 burpees over the bar
30 Air squats
20 V ups
10 deadlifts 60/40
(5 Ring/Bar muscle ups) Advanced athletes only!!
12.11.2019 – Tuesday
a) Emom 10min (for quality)
1. 5-10 heavy goblet squats
2. 5-10 ring rows
b) Emom 18min
1. 15 Kb swings
2. 15/10cal bike
3. 15 wall balls 20/14″
13.11.2019 – Wednesday
In teams of 2 for time:
60 db burpee deadlifts 15/10
60 db alt lunges
60 db cleans
60 db thrusters
60 double db snatches
*do 15m db wheel barrow
before each movement
14.11.2019 – Thursday
a) 10,8,6,4,2 reps
bench press (start @60% and work up to a heavy double)
*6-8 strict pull ups after each set
rx+ strict chest to bar pull ups
scaled negative pull ups
b)Death by Pull Ups
Rx+ Chest to bars
Scaled Banded Pull Ups
15.11.2019 – Friday
a) Focus training Knees to Elbow & Waiters Walk
b) 5 Rounds for time
30/21 Cal bike
35 Knees to Elbow
20 meter Waiters Walk 24/16 kilo
16.11.2019 – Saturday
a) Ring M up tech & Double unders
b) Amrap 15min (for quality)
10,20,30,40,50… etc double unders
*1-5 ring muscle ups between sets
scaled 3-5 banded muscle up transitions
17.11.2019 – Sunday
a) Emom 12min
Min 1.-4. 3 squat cleans + 1 split jerk (climbing)
Min 5.-8. 2 squat cleans + 1 split jerk (climbing)
Min 9.-12. 1 squat clean + 1 split jerk
b) Death by
burpees over the bar
*start each round w/ 3 front squats 60/40
