Week of November 4th

Monday, November 4th- Hinge/Single Leg

A. Back Rack Bulgarian Split Squat

5x5/leg

*compare to 7/11/24

B. For Time:

500/400m row

50 box jumps

500/400m row

Tuesday, November 5th

6am-12pm: Open Gym

12pm: PUMP

A. Bench Press

Find a heavy single for the day in 15 min

B. 10-9-8...1

Bench Press

Chin-ups

C1. Arnold Curl

3x10

C2. Dual DB Kickbacks

3x12

D1. Side Plank Hip Taps

3x10/side

D2. Russian Twists

3x10 (10/side)

Wednesday, November 6th- Endurance

For Time:

20-18-16...2

American kb swings

Burpees

Thursday, November 7th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, November 8th- Front Squat Cycle Day 4

A. Front Squat

Find a heavy set of 3 in 20 min

*compare to 10/30/24

B. Partner Conditioning

5x each:

3 weighted pull-ups

6 weighted hanging knee raises

9 dual kb front squats

*alternate rounds

Saturday, November 9th

9am- Olympic Lifting

A. Pause OHS

5x3

B. Snatch Balance

5x3

C. Snatch

5x3

D. Snatch Pull

5x3

10am- Mobility/Stability