Week of November 19, 2024

Monday
Work up to a heavy complex then complete sets there

Every 1 minute for 8 minutes
1 Clean + 1 FS + 1 Jerk

20min AMRAP
15 cal bike
30 DU
15 Pushups
30 Walking DB Lunges
16 alt DB Snatches

Wednesday
EMOM14
Min 1: 5 Strict Press
Min 2: 5 Pullups

5 Rounds
100ft Heavy Farmer KB Carry
18 Box Jumps
100ft OH KB Carry
18 Ball Slams

Thursday
Deadlift
Work up to a max Deadlift

Every 3 minutes for 6 sets in a 90s window
200m Row
Max set of Front Squats in remaining time

Friday
7 sets of 3 reps
Heavy Push Jerks

In a team of 3, complete a 20 min AMRAP of the following, with 2 athletes working at a time:
400m Run together
60 DB Bench Press (total)
60 Wall Balls

Week of November 3, 2024

Monday
Work up to a heavy complex and then complete sets at that.
Every 2 minutes for 14 minutes
2 Squat Clean + 2 Jerk

4 min AMRAP
400m Run
in remaining time as many box jumps/step ups as possible
Rest 2 minutes
4 min AMRAP
500m Row
in remaining time as many situps as possible
Rest 2 minutes
4 min AMRAP
50 Double Unders
12 Pushups

Wednesday
Max Bench Press
5-5-3-2-1-1-1 until Max

For Time:
30 Walking Lunges
5 Squat Cleans
30 Walking Lunges
10 OH Squats
30 Walking Lunges
15 Hang Power Cleans
30 Walking Lunges
20 Back Squats
30 Walking Lunges

Thursday
Deadlift - E2Min
6 @ 70%
6 @ 72%
4 @ 80%
4 @ 84%
2 @ 90%
2 @ 90%

For Time
60 Abmat Situps
50 Alt DB Snatches
40 Wall Balls
30 Russian Twist (touch both sides =1)
20 Pullups

Friday
Choice of Strength
5 sets of 4-8 Reps
Barbell Movement
Alternate with 45s plank

3 Rounds For Time
15 Push Press
15 Toes to Bar or Reverse Situp