MONDAY, NOV 28
Metcon
Every 8:00 x 4:
3/2 rope climb (option to perform first rep legless)
30/24 cal erg
10 hang squat clean*
*Weight = approx 60% of your 1RM clean
TUESDAY, NOV 29
Coach Vlad Workout #4 – Bench Press
Every 2:00 x 6:
3 bench press
Coach Vlad Workout #4 – Part B: STO, Burpee
For time:
75 shoulder-to-overhead (115/75)
*Every 0:30, including at 0:00, complete 3 burpee
WEDNESDAY, NOV 30
Strongperson Day
3 sets:
100′ hand-over-hand sled pull
15-25 GHD sit-up
30m yoke carry
6 sandbag-to-shoulder
THURSDAY, DEC 1
Back Squat
3×8
Working sets should be challenging, so warm-up first. If can add weight, but it should only be small jumps (5-20 lbs).
Metcon
AMRAP 10:
1-2-3-4-5…
Dual DB/KB front squat (2 x 70/50)
Handstand push-up