V 47
18/11
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Build over the course of the 10 sets to today’s heavy complex.
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (61/43 kg)
19/11
A.
Three sets for max reps of:
45 seconds of Concept 2 Row for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (61/43 kg)
10 Burpees Over the Barbell
10 Toes to Bar
20/11
A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
30 Dumbbell Thrusters (25/15 kg)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry
21/11
Tabata
22/11
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (9/6 kg)
20 Box Jumps
10 Toes to Bar
Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.
24/11
Three rounds for time of:
800 Meter Run
30 Chest-to-Bar Pull-Ups
15 Hang Squat Cleans (61/43 kg)
