11.13.17 – 11.18.17

Monday: 11.13.17

Tabata errthang

4 Rounds of
:20 Seconds bar muscle ups
:10 Seconds rest
:20 Seconds box facing burpee box jump overs 24/20″ (step ups are ok)
:10 Seconds rest

Rest approx 3:00

4 Rounds of
:20 Seconds single arm dumbbell hang clean and jerks, left hand 50/35#
:10 Seconds rest
:20 Seconds single arm dumbbell hang clean and jerks, right hand 50/35#
:10 Seconds rest

Rest approx 3:00

8 Rounds of
:20 Second calorie row or bike (pick one and stick with it throughout)
:10 Seconds rest

Tuesday: 11.14.17

7x Front squats + 13x Back squats
Un-rack the barbell on the front of your shoulders, perform the front squats, re-rack the bar, un-rack the bar on the back of your shoulders and perform the back squats.  You may rest at the top of the squats for a breath or two, but spend as little time as possible switching from front to back squats.  Attempt to maintain upright posture on both the front and back squats.


2 rounds, each for time
60′ sled push 90/45# additional weight
5x Burpees to high target (at least 1′ for RX)
5x Pull ups
60′ sled push 90/45# additional weight

Rest at least 5 minutes between rounds

Wednesday: 11.15.17

For time, shared with a partner
50 Cals on air bike
50x Deadlifts 185/115# (or 50% of 1rm, whichever is lighter)
150x Double unders

40 Cals on air bike
40x Deadlifts 185/115#
120x Double unders

30 Cals on air bike
30x Deadlifts 185/115#
90x Double unders

Thursday: 11.16.17

1x Squat snatch from the floor with 5 second pauses above the knee and in the bottom of the squat
In 10 minutes or less, find the heaviest weight you can handle with good form on this pause snatch.  Quality reps are what we’re going for today so we’re going to be a little more detail oriented when counting good reps.  If you catch the bar with bent elbows or move your feet after receiving the bar, the rep will not count.  You must hit the weight twice (not necessarily consecutively) for it to count.  Modify to cleans if shoulder/overhead squat mobility is an issue.


8 Minute amrap of
12x Wall ball shots
8x bar dips
20m Farmer’s carry (10m+10m) 70/55# per hand

Friday: 11.17.17

3 Rounds for time of
400m Run
21x American kettlebell swings 55/35#
12x Pull ups

Then, time permitting

Flex Friday

Saturday: 11.18.17

3x Touch-n-go power cleans
In 8 minutes or less, build to a heavy triple.  Practice cycling smoothly while hitting key positions on the floor, hip, and shoulders.


5 Rounds for time of
10x Handstand push ups
10x Power cleans 175/105# (or heaviest from earlier, whichever is lighter)
300/225m row

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