Programming November 12th - November 17th

Monday - November 12th

“The Chief”

5 Sets - 3 min AMRAP

3 Power Clean s(135/95) f(95/65)

6 pushups

9 air squats

***Rest 1 min b/t sets***

Tuesday - November 13th

“Dot Com”

4 rounds for time

100ft walking lunge

30 GHD situps f(anchored situps)

30 Pullups f(low bar or ring rows)

**courtesy crossfit.com***

Wednesday -  November 14th

15 min to find heavy set of:

1 power snatch + 1 hang power snatch + 1 hang squat snatch

+

4 rounds for time

15 power snatch s(95/65) f(65/45)

10 burpees over bar

Thursday - November 15th

“Kansas”

26 min AMRAP

300’ Farmer Carry s(1.5/1) f(1/.75)

200’ Front Rack Carry s(1.5/1) f(1/.75)

100’ Overhead Carry s(1.5/1) f(1/.75)

30/24 Cal Bike/Row/Ski 

Friday - November 16th

“Happy Hour”

For time:

50 wallballs s(30/20) f(20/14)

10 Bar Muscleups f( 15 pullups)

40 Wallballs 

8 Bar Muscleups f(12 pullups)

30 Wallballs

6 Bar Muscleups f(9 pullups)

20 Wallballs

4 Bar Muscleups f(6 pullups)

10 Wallballs

2 Bar Muscleups f(3 pullups)

Saturday - November 17th

“The Hangover”

25 min AMRAP

Teams of 3

75 Toes to bar  with 1 person hanging f(knees to waist)

100 Pushups with 1 person holding s(handstand) f(arm extended plank)

75 Dumbbell Hang Clean and Jerk s(50/35) f(35/20) with 1 person bear hug hold DBall s(150/100) f(100/70)

Sunday - November 18th

Get outside and be rad

Accessory Work

Strength- 

4 Sets NFT - Feel the PUMP

10 Front Rack Barbell Step Up at 40-50% of Front Squat -alternating legs

10 per side suitcase KB Deadlift

1:00 Sorenson Hold

Aerobic:

Assault Bike

30 seconds work

30 seconds rest

5 sets at 60% effort

5 sets at 70% effort

5 sets at 80% effort

5 sets at 90% effort


Gymnastics:

4 rounds NFT

30 seconds L-Sit Hold

5 Rotations Box Handstand Walk 

10 strict Toes to Bar

+

Tabata Abs

(20 seconds work 10 seconds rest for 16 sets)

Set 1-4 anchored situps

Set 5-8 Arch Ups

Set 9-12 4 count flutter kicks  

Set 13-16 Russian Twist

Luke Espe