Week of November 17th

Monday, November 17th- Overhead

A1. Dual DB Push Press + Overhead Hold

5x8 (5 sec hold)

A2. Strict T2B

5x8

B. 30 on, 30 off, 4x:

Double Unders

Battle Ropes

V-sit

Tuesday, November 18th

6am-12pm: Open Gym

12pm: PUMP

A1. DB Bench Press

3x10

A2. Chest Flies

3x10

A3. Push-ups

3x10

B1. Chin-ups

3x8

B2. Bent over db row

3x8

B3. Ring Row

3x8

C1. Concentration curls

3x10/arm

C2. DB skull crushers

3x12

D. BB Forearm Twisters

3 each direction

Wednesday, November 19th- Hinge/Single Leg

A1. Muscle Clean + Front Squat

5x (1+1)

A2. Weighted Pull-ups

5x3

B. 20 min EMOM:

1 clean

Thursday, November 20th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, November 21st- Endurance

A. 7 min AMRAP:

10/7 cal row

6 Burpees over erg

*3 min rest

B. 7 min AMRAP:

10 Plate G2O

10 Plate OH walking lunges

*3 min rest

C. 7 min AMRAP:

10 KB clean (5/arm, alternating)

10 American kb swings

Saturday, November 22nd

9am- Olympic Lifting

10am- Mobility/Stability