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Friday – November 14

 

Part 1:

3 Sets (Not for time)

10 One Arm KB Rows 

10 Strict Dips OR Deficit Push Ups

10 Barbell Shrugs (2 second pause at top)

20 Diamond Push Ups

Part 2:

10 Minute AMRAP

5 Pull Ups

10 Front Squats (105/65)

15 Weighted Sit Ups (15/10)

20 Double Unders

 

Thursday – November 13

 

Part 1:

12-15 Minutes 

Work up to a heavy Clean

*Last shot to work on these before next week’s Benchmark

*Work on the skills before load

Part 2:

Death by Clean and Jerks (135/85)

Add one rep per minute, you have one minute to complete all the reps

Example:

Minute 1 – 1 clean and jerk

Minute 2 – 2 clean and jerks

Minute 3 – 3 clean and jerks…..

*Score will be amount of reps completed

*13 minute cap (91 reps)

 

 

Wednesday – November 12

 

Part 1:

5 Minutes

Max Hanging MB Leg Raises (14/10)

*15 Sit Ups every time the ball is released from legs

Part 2:

21-18-15-12-9-6-3

Bar Facing Burpees

*1 Rope Climb after each set (optional)

*30 seconds of rest after each set

*15 Minute cap

 

Tuesday – November 11

Part 1:

5-3-2-1

Back Squat

THEN

Max rep back squat at 75-80% of your 1 rep

Part 2:

Every 5 Minutes for 15 Minutes (3 Sets)

25 Wall Balls (20/14)

Run 200 M OR Row 250 M

25 KB Swings (53/35)

*Each set should be done as fast as possible.  The sooner you finish, the longer your break will be.

 

Monday – November 10


Part 1: 

6-4-2-8

Strict Press

*10 KB 1-Arm Rows after each set

Part 2:

15-10-5

Handstand Push Ups

Barbell Rows (115/75) OR Strict Pull Ups

*50 Double Unders AFTER each round

**Barbell should be heavier than the one you used last week for the Barbell Rows

 

Sunday – November 10

 

10 AM – 60 Minute Open Gym

 11 AM – Mobility/Performance Seminary with Dr. John Hartman

12:30 PM – Bootcamp with Hilary!

 

Saturday – November 9

In teams of 2 (1 working/1 resting)

7 Minute “Cindy” 

5 Pull Ups

10 Push Ups

15 Air Squats

5 Minute Rest

For Time:

60 Hang Power Snatches (75/55)

50 Wall Balls (20/14)

60 Sumo Deadlift High Pull (75/55)

50 Wall Balls (20/14) 

60 KB Swings (53/35)

50 Wall Balls

60 OH Lunges (45/25)

50 Wall Balls

 

 

 

Friday – November 7

Part 1:

4 Sets (Not for time)

10 Barbell Rows 

10 Dips (Rings or stationary)

15 Snatch Grip Strict Shrugs

15 Push Ups

Part 2:

15-12-9-6-3

Deadlifts (225/135)

Bar Facing Burpees

 

Thursday – November 6

 

Part 1:

5 x 3 

Strict Press

3 x 3 

Push Press

Part 2:

With a Running Clock:

From 0-5 (AMRAP)

15 KB Swings

30 Double Unders

From 8-13 (AMRAP)

10 Shoulder to Overhead  (115/75)

30 Double Unders

 

Wednesday – November 5

 

Part 1:

8 Minutes- :20 on/:10 off

Plank Hold

Back Extensions

*Plank Holds can be replaced with other core-based movements if you want

Part 2:

15 Minute EMOM

7 Box Jumps

10 Alternating Reverse Lunges

1 Wall Walk OR 1 Rope Climb 

*Rope Climbs are three-quarter distance up the rope

*Each round is max effort speed