The Week Ahead:

Don’t forget to sign up for Battle of the Boroughs benefiting Team Joseph. Competition is this Saturday November 10th. If you can’t participate please consider judging and helping that way.
Look forward to seeing everyone this Saturday! Make it a great week!

Monday, November 5th

Back Squat:

Pause Squat (13x1 Tempo)
Establish Conservative 3RM
Then, 2 x 3 @80-90%


14:00 AMRAP
21 Wall Balls
15 Alternating DB Snatch #50/35
9 Toes to Bar

Tuesday, November 6th

Bench Press:

Conservative 3RM
Then, 2 x 3 @80-90%


3 RFT:
21 Handstand Push-Ups
15 Calorie Row
9 Chest to Bar Pull Ups*
*3 bar muscle up sub option


Chest Supported Reverse Fly 3 x 12

Wednesday, November 7th

Oly Skill Work:

Clean/Snatch - Pull to hip + Hang From Below the Knee


5 RFT:
10 Hang Power Snatch #75/55
50 Double Unders


Hammer Curls 3 x 12

Thursday, November 8th

Gymnastics Skill work


Partner Workout:
3 rounds each of:
10 Alternating DB Hang Clean and Jerk #50/35
15 Calories Assault Bike
20 Air Squats
*one person works while other rests alternating each round until 3 rounds per person, treat each round as a sprint

Friday, November 9th


All out 6RM


7 RFT:
7 Thrusters #95/65
7 Burpees
7 Pull Ups


chest Supported Row - 3 x 8 3131 Tempo