Monday 11.04.24
Deadlifts
3×5
* Keep weight light across all Sets. This is a strength-cycle reset week.
“The Wolf in Sheep’s Clothing”
13 Minute AMRAP:
40 Double Unders or 60 Single Unders
20 Alt. Pistols
10 Deadlifts (185/135#)
Tuesday 11.05.24
Push Press
3×5
* Keep weight light across all sets. This is a strength-cycle reset week.
“The Lion and the Mouse”
21 Minute EMOM:
MIN 1 – :45 Reps of 25′ Shuttle Runs
MIN 2 – :45 Push-Ups
MIN 3 – 1, 2, or 3 Rope Climbs or 6 Strict Knees to Chest
Wednesday 11.06.24
Snatch Complex
On a 20:00 running clock…
Build to a heavy complex:
1 Snatch + 2 Overhead Squats + 1 Hang Snatch
“The Goose that Laid the Golden Eggs”
7 Minute AMRAP:
2 Power Snatches (165/115#)
6 Box Jump Overs (24/20″)
Thursday 11.07.24
“The Tortoise and the Hare”
For Time:
1 Mile Run
30/23 Calorie Bike or 40/30 Calorie Row
800 Meter Run
60/45 Calorie Bike or 80/60 Calorie Row
400 Meter Run
100/75 Calorie Bike or 120/90 Calorie Row
* For athletes who are unable to run:
1 Mile = 2000/1600 Row or 4800/4000 Bike
800 Meter = 1000/800 Row or 2400/2000 Bike
400 Meter = 500/400 Row or 1200/1000 Bike
* 38 minute time cap.
Friday 11.08.24
Back Squat
3×5
*Keep weight light across all sets. This is a strength-cycle reset week.
“Jackie”
For Time:
1000/800 Meter Row
50 Thrusters (45/35#)
30 Pull-Ups
Saturday 11.09.24
Extended Warm-up
Every 2:00 x 3 Sets:
5 Toes to Bar or Toes to Something
8 Front Rack Lunges
* Start light and build up to or slightly past workout weight.
“The Boy Who Cried Wooof”
For Time:
21-18-15-12-9-12-15-18-21
Front Rack Alt. Lunges (135/95#)
24-21-18-15-12-15-18-21-24
Toes to Bar
* Complete 10 Synchro Burpees after each full round.
* 27 minute time cap.
Sunday 11.10.24
“The Bundle of Sticks”
3-4 Sets for Quality:
3:00 Cardio Choice
30 Sit-Ups
20 Up-Downs
10 Strict Pull-Ups 20 Ring Rows
1:00 DBL KB Front Rack Hold (Athlete Choice)
Rest 1:00 between sets.