18.11.2019 – Monday
in teams of 2 for time
150 partner wall balls 20/14
105 hand release push ups
60 synchronized hang power cleans 50/35
100 partner wall balls 20/14
70 hand release push ups
40 synchronized hang power cleans 50/35
50 partner wall balls 20/14
35 hand release push ups
20 synchronized hang power cleans 50/35
RX+ 60/40
Scaled 40/25
19.11.2019 – Tuesday
a) work up to a heavy set of
3 overhead squats
then 3 front squats
then 3 back squats
*start w/ the unloaded bar and increase the weight each set
b) For time
30/21 cal row
30 alt. backrack lunges 50/35
20/15 cal row
20 alt. frontrack lunges 50/35
10/7 cal row
10 alt. overhead lunges 50/35
rx+ 60/40
scaled 40/30
20.11.2019 – Wednesday
a) 3 sets
10 bench press (start @60% and climb up in weight)
10-12 single arm Db renegate rows/side
b) “Baseline”
Row 500 m
40 Air squats
30 Abmat sit-ups
20 push-ups
10 pull-ups
21.11.2019 – Thursday
a) 3 sets
10-12 bulgarian split squats/side
10-12 single leg romanian deadlifts/side
10-12 side plank raises/side
b) Amrap 15min
10 devils press 15/10
20 alt. db frontrack lunges 15/10
10 lateral burpees over db’
Rx+ 22,5/15
Scaled 15/10
22.11.2019 – Friday
Part 1:
3 Rounds
10 Power cleans @60% 1Rm
2:00 Max Reps Burpees
Rest 3 Min between Part 1 and Part 2
Part 2:
3 Rounds
12 Deadlifts @60% 1Rm
500/400 meter Row
Rest 3 Min between Part 2 and Part 3
Part 3:
8 Min Amrap:
8 Toes to bar
8 push ups
8 Air squats
Time Cap 35Min
23.11.2019 – Saturday
a) Partner “Daniel”
For time:
100 pull ups
400m run (together)
42 thrusters 43/30
800m run (together)
42 thrusters 43/30
400m run (together)
100 pull ups
24.11.2019 – Sunday
a) Emom 10min
1-3 power snatches (climbing)
b) 5 rounds for time
21 wall balls 20/14
15 toes to bar
9 power snatches 50/35
rx+ 60/40
scaled 35/25
