Workouts for 11/2 - 11/8

Monday 11/2


3 Rounds

1 Round “Kelly”

1 Round “Helen”


Kelly:

400m

30 Box Jumps 

30 Wall Balls


Helen:

400m

21 KB Swings

12 Pull-Ups


*40 MIN Cap*


Long grind….so keep the pace steady. No need to rush out of the gate and gas too early. 


MODS: Step-Ups can be subbed for Box Jumps; Headcutters, Goblet Squats or Air Squats can be subbed for Wall Balls. Ring Rows can be subbed for Pull-ups.



Tuesday 11/3


Option 1:

20 MINS for Quality

Work to a Heavy Set of 3 Deadlifts


Option 2:

EMOM20

MIN1: 5-10 Deadlifts 

MIN2: Rest


Then


For Completion

Hill Loop > 1000m Row/Ski

30 Deadlifts

50 Burpees over the bar


MODS: Hill Loop can be anywhere from 5-6MIN or so. Do cardio effort of your choice for that portion of part 2 of no access machine or can’t make it to the gym. 



Wednesday 11/4


3 Rounds