November 7-13 programming!

Monday

Buy in – EA Warm Up

A) Back Squat – 3 x 1 @ 86%

B) Front Squat 5 x 3 @ 80%

Metcon – For time

15 Chest 2 Bar

50 Wall Balls

15 Chest 2 Bar

Tuesday

Buy in – 2 Rounds

1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 single arm dumbbell upright row (each side) (light)
10 banded good morning

Metcon – For time

21-15-9 (18-12-6)
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9 (18-12-6)
Calorie Air Bike
15-9-3
Hang Power Cleans (155/105)

Buy out – 2-4 Rounds

10 GHD sit ups + :20 static hold

1 min Chinese Plank

7 Straight Arm Side Plank Lifts

Wednesday

Buy in – 3 Rounds

50 Single Unders / 10 Romanian Deadlifts / 10 Pike Push Ups / 10 Hollow Rocks / 10 Ring Rows

Mobility – Split Stance Hamstring Stretch + Prayer

A1) Deadlift x12 @7/10 RPE (no mix grip)

A2) Strict Handstand x5-15

3 working sets @ load

Metcon – 12 AMRAP

60 Double Unders

6 Strict Pull Ups

15 Sit ups

Thursday

Buy in – 3 Rounds

1 min Row / 10 Squat Jumps / 30 second Goblet Squat / 20 Banded Pull Aparts

A) Back Squat 3×1 @86%

B) Front Squat 3×3 @80%

Metcon – 10 Min AMRAP

with partner

Max Burpees switch every 10 reps

Friday

Closed

November 7, 2022

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