Sat Nov 4
12 Rounds – With a partner
Alternate after each exercise or after each round
6 Clean and Jerk 135/85*
10 TTB
10 Cal
*Increase weight and drop 1 rep every other round
Suggested…
Rd 3 and 4 155/105
Rd 5 and 6 185/125
Rd 7 and 8 205 /135
Rd 9 and 10 225 /145
Rd 11 and 12 245/155
Sun
5 Min to do 2 Rounds – RX+ 3 Rounds
20 Abmat Sit Ups
10 HSPU
5 Deck Squat
5 Min to do 5 Heavy Snatch
5 Min to do 2 Rounds – RX+ 3 Rounds
20,10,5
5 Min to do 5 Heavy Cleans
5 Min to do 2 Rounds – RX+ 3 Rounds
20,10,5
5 Min to do 5 Heavy Thruster
Add Up the weight of your 5 lifts on each of the 3 exercises
Monday
Box Squat 5×5
Ring Dips 3×12
Metcon:
Pick 1 of these options
100 Cal Row/Ski/Bike
Compare to Sep 26th or pick a new device and establish a baseline
Tuesday
Metcon:
39 Min EMOM
MIn 1 3 Touch and Go Cleans
Min 2 1 Snatch – Same bar
Min 3 8 Box Jumps RX+ 32 Double Unders
Use the 1st 3 Rounds to Build to a weight
that is going to be heavy the last 30 minutes
Score the average weight from your last 10 rounds
Wednesday
Deadlift 5×5
Metcon
“Cindy” – 20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Thursday
Metcon:
42 Min EMOM
Min 1 Box Jump – RX+ BBJO
Min 2 SuitCase Hold as heavy as possible Right Arm
Min 3 SuitCase Hold as heavy as possible Left Arm
Min 4 Goblet Step Back Lunges 135/95 with SuitCase weight
Min 5 GHD/TTB
Min 6 Rest
Min 7 Rest
Score total Box Jump, Lunges&GHD Combined
Friday
“Open 19.1”
15 Min AMRAP
19 Wall Ball
19 Cal Row
Strength
5×5 Bench Press
