Week of 11/6/23 - 11/10/23
Monday - 11/6/23
Front Squat:
3-3-3-3-3 | Increasing
9 Minute AMRAP:
9 Front Squats (115/75 lbs)
6 Strict Pull-ups
Score = Total Rounds + Reps
Rx1 = 95/65 lbs
Rx3 = 135/95 lbs
Tuesday - 11/7/23
5 x 4:00 Minute AMRAP’s | 1 Minute Rest
400m Row
10 Burpee Box Jump Overs (24/20”)
Max Eye Level KB Swings (24/16 kg)
Score = Total Reps of KB Swings (5 Scores)
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Wednesday -11/8/23
Shoulder Complex - 5 Sets | Increasing Weight:
1 Strict Press + 2 Push Press + 3 Jerks
5 Rounds - For Time:
35 Double Unders
7 Strict Handstand Push-ups
Score = Total Time
Thursday - 11/9/23
22 Minute AMRAP:
500m Bike
15 Double DB Deadlifts (50/35 lbs)
120’ Farmer’s Carry (50/35 lbs)
15 V-Ups
120’ Farmer’s Carry (50/35 lbs)
Score = Total Rounds + Reps
50m Bike = 1 Rep
30’ Farmer’s Carry = 1 Rep
Friday - 11/20/23
Time:
55 Bench Press (135/85 lbs)
65 Power Cleans (135/85 lbs)
75 Cal Ski
100 Barbell Curls (45/33 lbs)
Score = Total Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
