(551) 427-5077

Friday – December 1

Part 1:

10 Minute EMOM

20 Seconds Max Rep Toes to Bar

*Record total reps

Part 2:

18-15-12-9-6-3

Hang Power Snatch (95/65)

Overhead Squats (95/65)

Burpees

*20 Minute Cap

*OHS can be scaled to front squats

*Snatches can be scaled to DB Snatch (reps are per arm)

Thursday – November 30

Part 1:

8 Minute AMRAP

20 Double Unders

10 Lateral Box Jump Overs (Scale: Box Jumps)

10 Handstand Push Ups

Part 2:

4 Sets

1 Strict Press

3 Push Press

5 Push Jerks

*Go as heavy as your strict press will allow

4 Sets

1 Push Jerk

1 Split Jerk

Wednesday – November 29

Part 1:

3 Rounds

3 Minutes on / 1 Minute Off

10 Lunges w/ Wall Ball

10 Wall Balls

10 Burpees

*Pick up where you left off for one AMRAP score.

5 Minute Rest

3 Rounds

3 Minutes on / 1 Minute off

15/10 Cal Row or Bike

15 Air Squats

15 Sit Ups

*Pick up where you left off for one AMRAP score

Part 2:

EMOM 6

30 Second Plank Hold

Tuesday – November 28

Every 6:00 for 5 Rounds

400 M Run

12 Pull Ups

12 KB Swings (53/35)

12 Sumo Deadlift High Pull (95/65)

*Record fastest and slowest rounds

*Each round should be done at a sprint-type pace

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Olympic Lifting 815pm:

A)  Power clean + hang power clean + push jerk – Heavy single

B) 4 sets:
Wall sit x 0:45

5/5 Cossack squat with PVC pipe

Monday – November 27

Part 1:

5 Rounds

:20 on / :20 off (Alternating)

Ring Dips OR Handstand Push Ups (Pick one)

Double Unders

Sit Ups

*Not Recording

Part 2:

5 Rounds

15 Push Ups

10 Box Jumps

5 Power Cleans (185/115)

*14 Minute Cap

Saturday – November 25

In Teams of 2 (1 working/1 resting)

25 Minute AMRAP

200 M Run

250/200 M Row

10 Hang Power Cleans (115/75)

10 Front Squats (115/75)

10 Shoulder to Overhead (115/75)

*One partner does the entire movement in that round by his/herself, and the other partner does the next movement in that round by his/herself

Friday – November 24

FRIDAY 11/24 SCHEDULE:

11 AM – 12 PM – 1 PM – 4:15 PM and 5:15 PM

7 Minute AMRAP

7 Burpees Over Bar

7 Deadlifts (135/85)

3 Minute Rest

7 Minute AMRAP

7 Box Jumps (24/20)

7 Wall Balls (20/14)

3 Minute Rest 

7 Minute AMRAP

7 KB Swings (53/35)

7 Toes to Bar

Wednesday – November 22

OPTION A:

100 Back Squats @ Bodyweight

*We recommend not exceeding 75% of your 1 Rep Max if you are scaling up or down

*We also reccommend stretching and doing some active recovery (light jog/row/bike) for 5-10 minutes following the squats

OPTION B:

20 Minute AMRAP

10 Alternating Lunges

10 Wall Balls

10 Cal Row

10 Burpees Over Rower

10 Sit Ups

10 Push Ups

Tuesday – November 21

Part 1:

4 Minute Flight Simulator

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders….etc

*Follow the same pattern, your score is the how high you reach in unbroken double understanding (Multiples of 5)

Part 2:

6 Minute Rep Ladder

2 Chest to Bar Pull Ups

2 Shoulder to Overhead (115/75)

*Add 2 reps per round

6 Minute Rest

6 Minute Rep Ladder

2 Toes to Bar

2 Deadlifts (185/125)

*Add 2 reps per round

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Muscle Up version:

1 Ring Muscle Up (Increasing by 1's)

2 Shoulder to Overhead Increasing by 2's)

REST

1 Bar Muscle Up (Increasing by 1's)

2 Deadlifts (Increasing by 2's)

Monday – November 20

3 Rounds

12 Handstand Push Ups

12 Box Jump Overs (24/20)

then,

400 M Run

3 Rounds

12 Hang Power Snatch (95/65)

12 Burpees

then,

400 M Run

3 Rounds

3 Rounds

12 Hang Power Cleans (95/65)

12 Ring Dips

then,

400 M Run

*30 Minute Cap

*There are 3 400 M Runs TOTAL in this workout

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Olympic Lifting (815pm)

A: Hang power clean doubles to max

B: 5 sets for quality:
10 DB reverse flys

10 sumo deadlift high pull