111422-111822

Mon (Nov 14th)

Front Squat Week 1 of 4 3x5: 60% 2x4: 70% We'll increase 5-10% every week for the next 3 weeks.

Beach Recovery Day (No Measure) 12min AMRAP 12 DB Bench Press 8 Strict T2B/Knee Raise 50ft HSW or 4 Wall Walks 16 Med Ball Sit-Up

Tue (Nov 15th)

November Rain (Time)

For Time 30 Deadlift 135/95 400m Run 15 Bar Facing Burpee 20 Power Clean 400m Run 15 Bar Facing Burpee 10 STOH 400m Run 15 Bar Facing Burpee 25min Cap Fitness: DB Movements for Barbell 12 Burpees RX+: 165/115 One weight for all 3 barbell movements. STOH should be done in 2 sets or unbroken so let that dictate your working weight for the workout today.

Wed (Nov 16th)

Pull Up WRK 12min EMOM - 12 Pull Up/10 C2B/ 30sec Pull Up or Kipping Practice - 30sec Hollow Hold on floor

Hug Your Homies (Time) *2 Rounds For Time 35/30 Cal Row/Ski 20 Box Jump Overs 24/20 200ft SB Bear Hug Carry 100/70 *Alt rds with row and ski

RX+: 150/100

Thurs (Nov 17th)

Honey Suckle (AMRAP - Rounds and Reps)

26min AMRAP 25/20 Cal Bike 30 Sit-Up 3 Rope Climb 30 Air Squat 100m Farmers Carry 55/35 Fitness: 5 Supine to Standing RX+: 70/55

Pump Sesh

3 Sets

8-10 Narrow grip Chin Ups

10-12 KB Horn Curls

12-16 Alt. DB Curls

Fri (Nov 18th)

Snatch Every 90sec x 6 2 Snatch + 2 Overhead Squat Start at 60% and build Good Gravy

For Time 20-25-30 Alt SB Snatch 50/35 *After each round complete 10 Lateral Burpee Over DB 50 Double Under 11min Cap Fitness: 75 Single Under RX+: 70/50