Week of November 18th

Monday, November 18th- Front Squat Cycle Day 5

A. Front Squat

5x3

*compare to 11/8/24

B. For Time

21 barbell thrusters

63 double unders

15 barbell thrusters

45 double unders

9 barbell thrusters

27 double unders

Tuesday, November 19th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

3x5 (85%+)

A2. MB Push-ups

3x8

B1. Iso Curls

3x16 (8/arm)

B2. Iso Kickbacks

3x16 (8/arm)

C. 30 on, 30 off, 5x (10 min)

Seated hammer curls

DB skull crushers

Wednesday, November 20th- Overhead

A. 10 min EMOM:

3 Strict Press

B. Tabata:

Battle Ropes

Strict Pull-ups

Ring Support Hold

Thursday, November 21st

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, November 22nd- Hinge/Single Leg

A. Barbell Single Leg RDL

5x5/leg

*compare to 9/9/24

B. Rowing

3x250 max effort sprint

2:1 rest:work

Saturday, November 23rd

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Snatch 3 Position Start (MT-BTK-Floor)

10x (1+1+1)

10am- Mobility/Stability