Wednesday November 20

Wednesday November 20

Athletes will put their leg strength to the test and look to build to a heavy single for the day. For the workout athlete should find a weight on the Front Squat that will challenge them, but will allow them to move efficiently for as many reps possible within the 1:00 time frame.

STRENGTH
ON A 20:00 RUNNING CLOCK
Build to 1RM Front Squat

WORKOUT
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow* *GHDSU Optional

Tuesday November 19

Tuesday November 19

Build to a confident 1RM to begin our new strength cycle. We are looking for a very heavy single without breakdown of mechanics.

STRENGTH ON A 15:00 RUNNING CLOCK
Build to 1RM Push Press

WORKOUT
AMRAP 2min
35 Double Unders 15 Push Press (115/75)|(75/55)
-Rest 1:00-
AMRAP 2min
35 Double Unders 12 Push Press (135/95)|(95/65)
-Rest 1:00-
AMRAP 2min
35 Double Unders 9 Push Press (165/115)|(115/75)

Monday November 18

Monday November 18

WORKOUT
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

COOL DOWN FOR RECOVERY
2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s Pose

Saturday November 16

Saturday November 16

PARTNER WORKOUT
IN TEAMS OF 2 FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters **Cluster is Squat Clean directly into Thruster
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

COOL DOWN 2 SETS 1:00 Scorpion Stretch (L) 1:00 Scorpion Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose

Friday November 15

Friday November 15

BENCHMARK WORKOUT

“HELEN”

3 ROUNDS FOR TIME

400m Run (500m Row or 30/25 cal bike)

21 KB Swings (53/35)|(35/26)

12 Pull-ups

AMRAP
Class Sled Push Challenge
AMFAP (As Many Feet As Possible)
Men 135 (3 45# plates)
Women 90 (2 45# plates)

*Each class will accumulate as many 50ft sled push for a TOTAL of feet in 5 mins
* All 3 sled can be moving at once
*Turf is 50ft

FINISHER 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets

Thursday November 14

Thursday November 14

AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*  (Deficit of 2″, 4″ or 6″)
40 Sit-ups
20 Box Jumps (30/24)

Barbell

Topic: Full movement: Snatch

Techniques and Drills

Complex 1: SGDL + Snatch Pull + Hang Muscle Snatch

Complex 2: Snatch Pull + Hang Power Snatch + Snatch Balance

Complex 3: Power Snatch + 2 OHS

Complex 4: Snatch + OHS

Aerobic Capacity 

5 SETS
250m Row or 300m Run
15 Burpees
25 Kettlebell Swings