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%

Metcon:

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%

metcon:

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

Accessory:

Chest Supported Reverse Fly 3 x 12

Wednesday, November 7th

Oly Skill Work:

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

Metcon:

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

Accessory:

Hammer Curls 3 x 12

Thursday, November 8th

Gymnastics Skill work

Metcon:

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

Deadlift:

All out 6RM

metcon:

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

Accessory:

chest Supported Row - 3 x 8 3131 Tempo