Thursday Nov 21st, 2024

Friday GS&C

5 rounds, 1 min per station, of:
Double Under
Kettlebell Swing
Burpee
Rest 1 min

Perform this like “”Fight Gone Bad,”” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

CORE FINISHER
3 rounds for quality of:
30 Alt Single Leg Lowers
Plank Hold, 1 min

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Wednesday Nov 20th, 2024

Thursday GS&C

ON A 16:00 RUNNING CLOCK…
Build to a Heavy Complex

1x [ 1 Thruster + 2 Shoulder-to-Overheads ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

For time:
Run, 400 m
21 Thrusters
Run, 400 m
15 Thrusters
Run, 400 m
9 Thrusters

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Tuesday Nov 19th, 2024

Wednesday GS&C

Complete as many rounds as possible in 25 mins of:
50/40 Bike Calories
50 Hang Power Cleans, pick load
50 Back Rack Alternating Reverse Lunges, pick load
50 Synchronized Sit-ups

Complete in teams of 2.

P1 works while P2 rests except the Synchro Sit-Ups will be completed together, 50 reps at same times. Use the same weight for the Hang Power Cleans and Lunges. Split work as needed.

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Monday Nov 18th, 2024

Tuesday GS&C

ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…

Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows

6 rounds for time of:
15 Box Jump Overs
12 Pull-ups/ Ring Rows
9 Strict Dips (Bar, ring or bench)

STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set

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Sunday Nov 17th, 2024

Monday GS&C

ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift

Week 6 of 6
Strength | 5-3-1 Cycle

As many reps as possible in 8 mins of:
1 Deadlift
2 Toes-to-somethings
2 Deadlifts
4 Toes-to-somethings
3 Deadlifts
6 Toes-to-somethings

Continue adding 1 Deadlift and 2 Toes-to-something to each round until time expires.

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