Week of November 3rd, 2025

Monday, November 3rd- Endurance

5x

3 min AMRAP:

5 burpees to a plate

10 plate G2O

10 plate OH reverse lunges

*2 min rest

*pick up where you left off each round

Tuesday, November 4th

6am-12pm: Open Gym

12pm: PUMP

A. 10 min EMOM:

2 Bench Press

*compare to 10/21/25

B1. Chest Flies

3x12

B2. Gorilla Rows

3x16 (8/arm, alternating)

C1. Weighted Push-ups

3x8

C2. Pull-ups

3x8

D1. Iso Curls

3x16 (8/arm)

D2. Iso Kickbacks

3x16 (8/arm)

E. Pinch Grip Plate Hold

*accumulate 2 min in as few sets as possible

Wednesday, November 5th- Back Squat Cycle Day 33

A. Back Squat

*compare to 10/27/25

B. With a partner

5x each, alternate rounds

5 pull-ups

10 suitcase step-ups (5/leg)

15 wall balls

Thursday, November 6th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, November 7th- Overhead

A. Strict Press in Split

3x3

B. Push Jerk in Split

3x3

C. Split Jerk

3x3

D. 7 min AMRAP for Quality:

1 TGU/arm (AHAP)

1 wall facing HSPU/3 pike push-ups

Saturday, November 8th

9am- Olympic Lifting

10am- Mobility/Stability