12 november
A.
Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees
Score the total amount (in kg) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.
13 november
A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B.
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
14 november
A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (70/47,5kg)
5 Thrusters (70/47,5kg)
10 Box Jump-Overs (60/50cm)
15 november TABATA
16 november
A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)
18 november
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (35/25kg)
15 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.
