Monday Nov. 12
Closed for Remembrance Day
Tuesday Nov. 13
Sumo Deadlift
15 reps
AMRAP 8
2 Pistol
2 DB Snatch 50/35
Add 2 reps each round
Wednesday Nov. 14
Strict Press
4×5 @ 75%
AMRAP 5
5 Push up
5 Toes 2 Bar
3 rounds NFT
“Durante Core”
10 Hollow Rocks
5 V-Ups
5 Tuck ups
10 sec Hollow Hold
rest 90 seconds
Thursday Nov. 15
10 Min Muscle Up drills
2 Rounds For Time
50 Burpee to 6″ Overhead Target
40 Box Jump Overs 24/20
30 Pull Up
20 DB Box Step Over 50/35
Friday Nov. 16
A. 5 Min to establish a 2 rep max Clean
B. EMOM 5
2 Cleans at 80% of A
AMRAP 12
20 Thruster 75/55
40 Double Under
Saturday Nov. 17
For Time:
3 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
1 Round of Rowing Kelly (400m Row, 30 Box Jumps (24″/20″), 30 Wall Ball (20#/14#)
3 Rounds of Cindy
1 Round of Rowing Kelly
Sunday Nov. 18
4×8 BB Hip Thrusters
4×8 Bulgarian Split Squats
**Ramp up to a hard 8 and use that for all 4 sets
EMOM 8
2 Rounds:
14/11 Cal Bike
15 Double DB Snatches (25/15)
10 Plate Situps (25#/15#)
1L D-Ball Carry (100#/80#) + 1L Sled Push (50#/25#)