Monday 11/11

“ARMISTICE”
PART 1:
9MIN. AMRAP
100M SPRINT
11 SIT-UPS
11 AIR SQUATS
100M SPRINT
22 SIT-UPS
22 AIR SQUATS
*ADD 11 TO THE SIT-UPS AND AIR SQUATS FOR EACH ROUND

PART 2:
9 MIN. AMRAP
100M SPRINT
11 PUSH-UPS
11 BOX JUMPS 24/20”
100M SPRINT
22 PUSH-UPS
22 BOX JUMPS 24/20”
*ADD 11 TO THE PUSH-UPS AND BOX JUMPS FOR EACH ROUND

Metcon Mania
5 RFT:
5 Thrusters 45/35#
10 KB Swings 53/35#
15 Goblet Squats 53/35#
20 Box Step Ups 24/20”
25 Wall Balls 20/14#

Tuesday 11/12
A) 4 rounds for time of:

Row, 400 m

40 Double Unders

B) Every 90sec for 12 min:

2x squat cleans – you pick the load

*if you’re worried about doing cleans again Wednesday then go lighter and focus on technique 🙂

• Checkout Above and Beyond for additional conditioning work if you’d like that!

Barbell Club
Power Snatch : 5×2 at 65% 1RM
Power Snatch 5×2 at 65% 1RM
Back Squat (3 sec pause at bottom) : 3×5 at 65% 1RM
Back Squat (3 sec pause at bottom) 3×5 at 65% 1RM
4 RFQ: Dumbbell Shoulder Press and Barbell Curls
4 rounds for quality of:
10 Dumbbell Shoulder Press
10 Barbell Curls

Metcon Mania
20min EMOM
4 Burpees
4 KB DL 70/53#

Wednesday 11/13
FOR TIME (w/ PARTNER)
10 ROUNDS OF “DT”
200 CALORIE AIRDYNE
*Alternate complete rounds of DT with your partner (while one partner is biking the other is doing one round of “DT”). Once the 200 calories are completed, continue to alternate rounds of “DT” until each partner has done 5 rounds each

Barbell Club
Deficit Deadlift : 3 Rep Max
Front Squat: 1 Rep Max
Clean Pull : 3×4 at 75% 1RM
Clean Pull 3×4 at 75% 1RM

Metcon Mania
Cash In: 100 Double Under/200 Singles
4 RFT:
25 DB Power Cleans 35/20#
25 DB Push Press 35/20#
25 Ab Mat Sit Ups
Buy Out: 100 Double Unders/ 200 Singles

Thursday 11/14
WEEK 6
A) BACK SQUAT
5 X 5

B) SHOULDER PRESS
5 X 3

C) DEADLIFT
5 X 3

Barbell Club
Power Snatch : 5×2 at 65% 1RM
Power Snatch 5×2 at 65% 1RM
Overhead Squat : 3 Rep Max
Front Rack Walking Lunge 3×1
Front Rack Walking Lunge 3×1

Metcon Mania
10 Burpees
100m Row
20 Alternating Lunges
200m Row
30 Pull-Ups
300m Row
40 Sit Ups
400m Row
50 Squats
500m Row
50 Squats
400m Row
40 Sit Ups
300m Row
30 Pull-Ups
200m Row
20 Alternating Lunges
100m Row
10 Burpees

Friday 11/15
21:00 AMRAP
15 WALL BALLS
10 TOES TO BAR
*AT 0:00, 7:00, AND 14:00 ON THE CLOCK, RUN 800M

Metcon Mania
3 RFT:
3 miles on Assault Bike
25 Toes to Bar

FRIDAY NIGHT LIGHTS
“Brian’s Ladder”

Saturday 11/16
FOR TIME
25-20-15-10-5
ALT DB SNATCH (50/35)
BURPEES
*perform a 100m run between each round, 4 runs total

Sunday 11/17
8:30am Barbell Club
8:30am Rowing Club
9:30am Barbell Club