Week of 11/13/23 - 11/17/23
Monday - 11/13/23
Deadlift
5-5-5-5-5
Score = Weight
3 Rounds - For Time:
15 Strict Toes to Bar
25 Sit-ups
Score = Total Time
Tuesday - 11/14/23
5 Rounds - Each For Time:
500m Bike
10 Hang Power Snatch (75/55 lbs)
15 Wall-Ball (20/14 lbs)
Each Round has a 5 Minute Cap
Score = Time (5 Scores)
Rx1= 45/35 lbs
Rx3= 95/65 lbs
Wednesday - 11/15/23
4 rounds - 1 Minute Max Reps:
Dumbbell Front Rack Walking Lunge (50/35 lbs)
Ski Erg (Cals)
30 FT Shuttle Run (30 FT = 1 Rep)
Ring Support Hold (Every 10” = 1 rep)
30” Rest after each station
Score = Total Reps
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 11/16/23
Thruster (From Floor)
3-3-3-3
Score = Weight
12 Minute AMRAP:
6 Thrusters (115/75 lbs)
24 Double Unders
6 Strict Pull-ups
Score = Total Rounds + Reps
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Friday - 11/17/23
Tricep Pull Down
5x10 (Same Weight)
Score = Weight
Barbell Curl
5x10 (Same Weight)
Score = Weight
Hollow Hold
5 x 30” Holds
Score = Time Held Unbroken
GHD Hip Extensions
5x10
Score = Reps
