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November 2020

Monday

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Strength/Skill: Weighted Pull-up 5 sets of 3 Reps then; 5 Rounds of: 2:00 on / 1:00 Rest Buy in each round: 16/12 Calorie Bike In the time remaining: 24 Pull-ups 24 C2B Pull-ups ME Bar Muscle Ups *Athletes will pick up where they left off on the pull-ups etc.

Tuesday

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Strength/Skill: Front Rack Lunge Build to a heavy set of 4 Post Heaviest Successful Load then; 8 Minute AMRAP of: 2 50’ Shuttle Runs 25’ DB Overhead Walking Lunge (R) 50/35 25’ DB Overhead Walking Lunge (L) Score = Rounds and Reps

Wednesday

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Strength/Skill: 15 Min EMOM of: 1 Power Clean @ 80% then; 15 Minute AMRAP of: 10 Toes to Bar 1 Rope Climb 30 Doubleunders Score = Rounds and Reps

Thursday

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Make-Up Day or 15 Minute EMOM of: 1 Front Squat @ 80% then; 1000m Row 21 Thrusters 95/65 750m Row 15 Thrusters 115/75 500m Row 9 Thrusters 135/95 For Time

Friday

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Strength/Skill: Strict Press 5×3 @ 80% then; Open Prep #5 10 Rounds of: 8 Ground to Overhead 95/65 10 Bar Facing Burpees For Time