Week of November 9th, 2026

Monday, November 9th- Overhead

A. Split Jerk

7x2

*compare to 10/21/26

B. 4x For Reps:

1 min LA kb snatch

1 min RA kb snatch

1 min box jumps

1 min rest

Tuesday, November 10th

6am-12pm: Open Gym

12pm: PUMP

A. Bench Press

10 min EMOM:

2 reps

*compare to 10/26/26

B1. Chest Flys

3x12

B2. Chin-ups

3x8

C1. Weighted Push-ups

3x12

C2. Ring rows

3x12

D. 30 on, 30 off, 3x:

Seated curls

Seated overhead tricep extensions

Pinch grip plate hold

Wednesday, November 11th- Hinge/Single Leg

A. Muscle Clean + Front Squat

5x (1+1)

B. Dip Clean

5x3

C. Suitcase BSS

5x5/leg

Thursday, November 12th

6am-12pm: Open Gym

12pm: Mobility/Stability

Friday, November 13th- Endurance

A. 7 min AMRAP:

15/12 cal row

10 plate G2O

B. 7 min AMRAP:

15 wall balls

10 burpees

C. 7 min AMRAP:

15 American kb swings

10 suitcase step-ups

Saturday, November 14th

9am- Partner Cardio

25 min AMRAP:

100 double unders

50 dual db push press

100 reverse lunges

50 dual hand kb squat cleans

*partition reps as desired

10am- Mobility/Stability