![](https://static.wixstatic.com/media/ab7995_9042721425b9418c99b1eb94230b34bf~mv2.jpg/v1/fill/w_980,h_862,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/ab7995_9042721425b9418c99b1eb94230b34bf~mv2.jpg)
Monday, November 18th- Front Squat Cycle Day 5
A. Front Squat
5x3
*compare to 11/8/24
B. For Time
21 barbell thrusters
63 double unders
15 barbell thrusters
45 double unders
9 barbell thrusters
27 double unders
![](https://static.wixstatic.com/media/ab7995_b25a6d26f9ba4b4b80384cd0ffa04f60~mv2.jpg/v1/fill/w_980,h_1217,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/ab7995_b25a6d26f9ba4b4b80384cd0ffa04f60~mv2.jpg)
Tuesday, November 19th
6am-12pm: Open Gym
12pm: PUMP
A1. Bench Press
3x5 (85%+)
A2. MB Push-ups
3x8
B1. Iso Curls
3x16 (8/arm)
B2. Iso Kickbacks
3x16 (8/arm)
C. 30 on, 30 off, 5x (10 min)
Seated hammer curls
DB skull crushers
![](https://static.wixstatic.com/media/ab7995_5e2652ae83c348dcae1ff9e0da6a44f0~mv2.jpg/v1/fill/w_980,h_688,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/ab7995_5e2652ae83c348dcae1ff9e0da6a44f0~mv2.jpg)
Wednesday, November 20th- Overhead
A. 10 min EMOM:
3 Strict Press
B. Tabata:
Battle Ropes
Strict Pull-ups
Ring Support Hold
![](https://static.wixstatic.com/media/ab7995_5c1d6a6238da4c9899af30a9a2283677~mv2.jpg/v1/fill/w_980,h_923,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/ab7995_5c1d6a6238da4c9899af30a9a2283677~mv2.jpg)
Thursday, November 21st
7am-12pm: Open Gym
12pm: Mobility/Stability
![](https://static.wixstatic.com/media/ab7995_50416c43489841d1bac9696100887965~mv2.jpg/v1/fill/w_980,h_1427,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/ab7995_50416c43489841d1bac9696100887965~mv2.jpg)
Friday, November 22nd- Hinge/Single Leg
A. Barbell Single Leg RDL
5x5/leg
*compare to 9/9/24
B. Rowing
3x250 max effort sprint
2:1 rest:work
![](https://static.wixstatic.com/media/ab7995_de3d67c0a2b74058bd60c1f6fa73021d~mv2.jpg/v1/fill/w_980,h_1087,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/ab7995_de3d67c0a2b74058bd60c1f6fa73021d~mv2.jpg)
Saturday, November 23rd
9am- Olympic Lifting
A. Muscle Snatch + OHS + Snatch Balance
5x (1+1+1)
B. Snatch 3 Position Start (MT-BTK-Floor)
10x (1+1+1)
10am- Mobility/Stability
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