11.11.19 – 11.16.19

Monday: 11.11.19

“The Seven”
7 Rounds for time, shared with a partner of

7x Handstand push-up
7x Knees to elbows
7x Thruster 135/85#
7x Deadlift 245/175#
7x Lateral burpee over the bar
7x Kettlebell swing 70/55#
7x Pull-up

This workout was originally written as an individual workout and for those brave enough, you’re welcome to attempt it that way.  Scale weights and movements as necessary.  This workout will be capped at 35 minutes. Compare to 8.7.15


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Tuesday: 11.12.19

High hang snatch high pull + power snatch from above the knee + squat snatch from the floor
In 12 minutes or less, build to a heavy single of the complex.  Each movement builds on the previous one so focus on consistency.  The heaviest weight used here (with impeccable form) should be no less than the third weight used on the metcon.


In 6:00
50 Double unders
12 Snatches 115/75#
50 Double unders
9 Snatches 135/85#
50 Double unders
6 snatches 155/105#
50 Double unders
Max snatches with remaining time 185/115#

Snatches are from the floor and can be either power or full/squat.

Wednesday: 11.13.19

4 Sets of 3 reps of back squats
Use the same weight for all four sets.  Complete all sets in 15 minutes or less.


10-9-8-7-6-5-4-3-2-1 Reps of
Single arm dumbbell shoulder to overhead, right arm 50/35
Burpees to plate 
Single arm dumbbell shoulder to overhead, right arm 50/35
Russian twists 20/10# plate (reps are per side, feet elevated for RX)


Thursday: 11.14.19

In 3:00
Max Cals on bike

Rest exactly 2:00, then

In 4:00
5 Double dumbbell hang clean and jerks 50/35#
5 Double dumbbell “front” squats with the same bells

Rest exactly 1:00, then

In 5:00
5 Burpee chest to bar pull ups
15 Russian kettlebell swings 55/35#


Friday: 11.15.19

In 1:00
30′ Sled push 135/90# additional weight
30′ Backward sled drag 135/90# additional weight
6 Med ball over pull up bar 40/20#
Max bar muscle ups with remaining time


Saturday: 11.16.19

10 Rounds for time of
1 Rope climb
4 Box step overs holding a 55/35# kettlebell
12 Single arm shoulder to overhead 50/35# (6 per arm, split up as desired)
500m Bike OR 200m Run (perform only one per round, alternating each round)