Week of 11/7/22 - 11/11/22
Monday - 11/7/22
2 Rounds - For Time:
1000m Row
30 Push-ups
20 Strict Toes-to-bars
10 Turkish Get Up Alternating Arms (40/25 lbs)
Tuesday - 11/8/22
Overhead Squat
2-2-2-2-2 (Increase weight)
Score = Weight
For Time:
25/20 Cal Bike
20 Snatch (115/75 lbs)
25/20 Cal Bike
Score = Total Time
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Wednesday - 11/9/22
4 Rounds - 1 Minute Max Reps:
Unbroken Double Unders
Sled Push (185/125 lbs) (30FT)
Wall-Ball (20/14 lbs) (10/9FT)
Burpees
30” Rest after each station
Score = Total Reps
*Core Cash Out*
10 Rounds - NFT
10 Sit-ups
20 Mountain Climbers
Thursday - 11/10/22
Power Clean
1-1-1-1-1-1-1 (Increase weight)
Score = Weight
5 Rounds - Each For Time: (1 Min Cap) (1 Min Rest)
35FT Sprint
10 Hang Power Clean (115/75)
24FT Sprint
Score = Total Time (5 Scores)
Rx1= 95/65 lbs
Rx3= 135/95 lbs
Friday - 11/11/22
Time Trial:
1000m Ski
Score = Total Time
4 Sets:
Max Strict Pull-up
Score = Total Reps (4 scores)
Dumbbell Deficit Reverse Lunge
5 x 10 (Same Weight)
(1 Minute Rest)
Score = Weight
4 Sets:
5 Double Kettlebell Squat Jumps + 3 Broad Jumps
Score = Weight
