WARM-UP

TABATA (8 ROUNDS – :20 ON // :10 OFF)
MVMT 1 – Bike (increase pace with each round)
MVMT 2 – Scap Push-Ups (Round 1)*
*Switch movements / progress through different movements…
Alt. Pike Shoulder Taps – Round 2
Push-Up to Down Dog – Round 3
Push-Ups – Round 4

Into…

1-2 ROUNDS
1-2 Wall Walks
10 Alt. DB Deadlifts
10 Alt. Hang DB Snatches

Scoring:

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Bench Press

Bench Press for load:
#1: 1 rep

Scoring:

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
3 Wall Walks
9/7 Cal Assault Bike*
12 Alt. DB Snatches (50/35)

*C2: 12/10
Echo: 7/6

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
3 Half Wall Walks
7/5 Cal Assault Bike*
12 Alt. DB Snatches (35/20)

*C2: 10/8
Echo: 5/4

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :50 Foam Roll Lats
MIN 3 – :50 Child’s Pose

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.

1.) EMOM x 15 MINUTES
MIN 1 – Max Cal Assault Bike
MIN 2 – 3-5 Bar Muscle-Ups or Jumping Bar Muscle-Ups 1 Snatch* (Heavy)
MIN 3 – Rest

*Option for Squat or Power.

(Score is Total Cals + Heaviest Weight Lifted)