MONDAY, NOVEMBER 2
AMReps 4 mins: Air Bike Calories
Skill Work — 3 rounds for quality of:
- 10 Single Leg Box Step-ups, 24/20 in
- Plate Gun Hold, pick load, 1 min
Rx'd / Intermediate / Beginner — As many reps as possible in 4 mins of:
- Air Bike Calorie, 15 secs
- Rest 1:3
- Air Bike Calorie, 30 secs
- Rest 1:3
- Air Bike Calorie, 45 secs
- Rest 1:3
- Air Bike Calorie, 1 min
- Rest 1:3
- Air Bike Calorie, 45 secs
- Rest 1:3
- Air Bike Calorie, 30 secs
- Rest 1:3
- Air Bike Calorie, 15 secs
TUESDAY, NOVEMBER 3
5 RFT: Wall Walks, Wall Facing Handstand Push-ups, and Double Unders
Rx'd — 5 rounds for time of:
- 4 Wall Walks
- 8 Wall Facing Handstand Push-ups
- 48 Double Unders
Intermediate — 5 rounds for time of:
- 3 Wall Walks
- 6 Box Pike Push-ups
- 36 Double Unders
Beginner — 5 rounds for time of:
- 2 Inchworm Push-ups
- 6 Seated Dumbbell Strict Press, 20/10 lbs
- 26 Single Unders
WEDNESDAY, NOVEMBER 4
AMRAP 12 mins: Pull-ups and Squat Cleans
Skill Work A — Squat Clean 1x3
- Use the heaviest weight you can for the set.
Skill Work B — Every 20 secs for 1 min:
- 1 Squat Clean, pick load
Rx'd — Complete as many rounds as possible in 12 mins of:
- 15 Pull-ups
- 3 Squat Cleans, 245/165 lbs
Intermediate — Complete as many rounds as possible in 12 mins of:
- 10 Pull-ups
- 3 Squat Cleans, 175/115 lbs
Beginner — Complete as many rounds as possible in 12 mins of:
- 10 Jumping Pull-ups
- 3x [ 1 Hang Power Clean + 1 Front Squat ], 45/35 lbs
THURSDAY, NOVEMBER 5
Fight Gone Bad
Rx'd / Intermediate — 3 rounds, 1 min per station, for max reps of:
- Wall Ball, 20/14 lbs, 10/9 ft
- Sumo Deadlift High-pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row Calorie
- Rest 1 min
- Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Beginner — 3 rounds, 1 min per station, for max reps of:
- Wall Ball, 10/6 lbs, 10/9 ft
- Sumo Deadlift High-pull, 45/35 lbs
- Box Jump, 12 in
- Push Press, 45/35 lbs
- Row Calorie
- Rest 1 min
- Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
FRIDAY, NOVEMBER 6
AMRAP 20 mins: Strict Ring Dips, Strict Knees-to-elbows, and Double Dumbbell Front Rack Carries
Skill Work A — 8 rounds for quality of:
- Split Squat Hold, 20 secs
- Rest 10 secs
- Split Squat Hold, 20 secs
- Rest 10 secs
Skill Work B — As many reps as possible in 30 secs of:
- Jumping Split Squat
Rx'd — Complete as many rounds as possible in 20 mins of:
- 4 Strict Ring Dips
- 6 Strict Knees-to-elbows
- Double Dumbbell Front Rack Carry, 70/50 lbs, 50 m
Intermediate — Complete as many rounds as possible in 20 mins of:
- 2 Negative Ring Dips
- 6 Strict Knees-to-Armpits
- Double Dumbbell Front Rack Carry, 50/35 lbs, 50 m
Beginner — Complete as many rounds as possible in 20 mins of:
- 4 Toe Assisted Ring Dips
- 6 Hanging Knee Raises
- D-Ball Carry, 50/30 lbs, 50 ft
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