November 7-13
November is upon us, that means the days are getting shorter. Don’t forget that Daylight Savings Time ends Sunday. So when you get up Monday be prepared, this tends to mess with peoples circadian rhythm and routine, Stress and accidents are increased this day. The good news is they are in talks of ending DST in Ontario. Personally I will be glad as it takes me about a week to adjust every year.
This Friday is also Remembrance Day. You can show your support by purchasing a poppy in person or by purchasing a digital poppy from mypoppy.ca
Monday
A)
E2MOM 10:
Clean Deadlift + Clean Pull + Clean & Jerk
B)
AMRAP 15:
10 Power Cleans (155/105)
10 Box Jumps (24"/20")
50 Double Unders
500m Row
Tuesday
A)
Push Press
5-5-3-3-2-2-1-1
* Working up to a heavy 1 rep
B)
AMRAP 6
10 DB Push Press (40/25)
10 Box Jumps
10 Farmers Carry Step Ups (40/25)
- 1 Min Rest -
AMRAP 6
10 Alt DB Snatch (40/25)
10 Jumping Lunges
10 AbMat Sit Ups
Wednesday
A)
Sumo Deadlift
10 Min to work to a heavy 3 reps
B)
5 Rounds FT
5 Deadlifts (@ bodyweight)
10 Toes to Bar
15 KB Swings
Thursday
On the 6:00 x 5 Rounds:
800 Meter Row
Max Bodyweight Reps
Round 1: Air Squats
Round 2: Pull Ups ^
Round 3: Sit-Ups
Round 4: Wall Balls
Round 5: Reverse Lunges
* Rest 1 Min between rounds.
** Score is total reps performed.
Friday
A)
E2MOM 10
Front Squat x 5 Reps @ RPE 7-9
:30 Dead Hang (Hollow Hold)
B)
FT
75 DB Thrusters (40/25)
25 Farmers Carry Box Step Ups
1000m Row
Saturday
EMOM CENTRAL
warm up EMOM10
3 T2B
6 push ups
9 air squats
Rest 2 mins
EMOM10
6-10 cals on the bike/rower
5 Kb swings (red/green)
Rest 2 mins
EMOM10
8-10 Alternating DB snatch 35/50
3-5 burpees
Rest 2 mins
EMOM10
5 deadlifts 95/65
5 hang power cleans
5 push press
5 front squats
Sunday
500m Run
3 min to find 3RM Push Jerk
500m Row
3 min to find 3RM Power Snatch
500m Row
3 min to find 3RM Power Clean
500m Row
Anyone know what sat soul crusher is?