Week of 11/4/24 - 11/8/24
Monday - 11/4/24
Back Squat:
3-3-3-3-3 | Increasing
9 Minute AMRAP:
15/12 Calorie Bike
20 Overhead Walking Lunges w/Plate (45/25 lbs)
Score = Total Rounds + Reps
Tuesday - 11/5/24
5 x 4:00 Minute AMRAP’s | 1 Minute Rest:
200m Run
8 Burpee Box Jump / Step-up Overs (24/20”)
Max Power Cleans (155/105 lbs)
Score = Total Reps of Power Clean (5 Scores)
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Wednesday - 11/6/24
Complex - 5 Sets | Increasing Weight:
2 Push Press + 2 Push Jerks + 1 Split Jerk
5 Rounds - For Time:
40 Double Unders
7 Ring Dips
Score = Total Time
Rx1 = Matador Dips
Rx3 = 10 Ring Dips
Thursday - 11/7/24
Time Trial:
2,000m Row
Score = Total Time
3 Rounds - 1 Minute Stations | 30” Rest:
Sit-ups
Double DB Deadlifts (50/35 lbs)
Double DB Hang Power Cleans (50/35 lbs)
Score = Total Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
Friday - 11/28/24
20 Minute AMRAP:
15 Wall Ball (20/14 lbs)
10/7 Calorie Ski
5 Toes to Bar
Score = Total Time
