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29NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
Back Squat x 3 @34×1
Squat Jumps x 8
Banded Wall Slides x 10

STRENGTH

4 Sets of:
Low-Bar Box Squat x 3*
Rest 45s
Single-Arm Press x 6-8 each arm
Rest as Needed

*3-4 Warm-up sets before beginning working sets, goal is each working set heavier than last week.

CONDITIONING

5 Rounds for Time:
15 Lying Leg Raises
12 KB Front Rack Lunges (one hand, 6 each leg) 70/44
9 Dips

28NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
12 American KB Swings
10 Cossack Squats
8 Half-Kneeling Windmills es

STRENGTH

A.
4 Minutes: Muscle Clean + Tall Power Clean (2+2)

B.
6 Minutes: Mid Hang Power Clean + Low Hang Power Clean (1+1)

C.
Every 60s for 8 Sets:
Power Clean x 1
*work to heavy single

CONDITIONING

With a Partner, AMRAP 16, Completing Whole Rounds Before Switching:
3 Deadlifts 275/185*
10 Pull Ups
100 Meter Run

*or 70% of 1RM

EXTRA WORK

15 Minute Recovery Row

27NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
Elevated Split Squat Hold x 15s el
Handstand/Pike Hold x 20s
1-Arm KB/DB Thrusters x 6 ea

STRENGTH

Alternating movements every :90 for 5 sets of each:
1- Pistol Progression x 6-8 reps/ leg
2- HSPU Progressions x 8-10 reps

CONDITIONING

EMOM 18:
1- 30 DU
2- 10 Wall balls + 5 burpees
3- 15/12 calorie row

EXTRA WORK

2 Sets:
15 V-Ups
15 Toe Touches
10 Windshield Wipers
10 Arch Rocks
20s Arch Hold

24NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
KB Halos x 5ed
Scap Push-Ups x 12 @2020
5 Strict Presses + 5 Behind Neck Push Presses

STRENGTH

A)
5 sets
Push Press + Push Jerk
(5+2),(4+2),(3+2),(2+2),(1+2)
*Aim for 5-10lbs heavier each set than last week

B)
2 sets
Bottom of the Goblet Squat Hold w/ low DBell x 30s
Rest 30s
Hands and Feet Hollow Hold x 30s
Rest 30s

CONDITIONING

4 Rounds, for reps:
AMRAP 3:
6 Power Snatch (115/75)
6 Ring Dips

Rest 1:00 between rounds

22NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
Lateral Step-Ups x 8el
Ring Row + Sit Back x 5
Banded Pull-Throughs x 12

STRENGTH

4 Sets of:
Low-Bar Box Squat x 3*
Rest 45s
Single-Arm Row x 6-8 each arm
Rest as Needed

*3-4 Warm-up sets before beginning working sets, goal is each working set heavier than last week.

CONDITIONING

With a Partner, Alternate Complete Rounds,

3 Rounds for Time:
100’ Object Push*
20 Step Ups
25 Russian Swings
100’ Barbell Suitcase Carry

*Sleds, Boxes, Small Sleds, Plates on Sliders

ACCESSORY

3 Sets of:
20 Banded Press Downs
20 Elbow Jacks

21NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
Half-Kneeling Windmill x 6 es
KB Duck Walk + 20s Bottom of Squat Hold
PVC Dislocates with small plate x 10

STRENGTH

A.
6 Minutes:
Muscle Snatch + Tall Power Snatch + Snatch Balance (1+1+1)

B.
8 Minutes:
Mid Hang Snatch + Low Hang Snatch + Snatch (1+1+1)

C. E2MOM x 3 sets (6 minutes)
Snatch deadlift x 5

CONDITIONING

4 Rounds :40 work/:20 Rest:
Minute 1: Rowing Calories
Minute 2: Burpees
Minute 3: Alternating DBell Snatches
Minute 4: Double Unders
*Score is total number of reps

20NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
Banded Scap Pull-Ups x 10
Arch Rocks x 10
Hollow Rocks x 10
25’ Dragon Walk

STRENGTH

A. Every 2:00 x 3 sets
3 Strict Pull Ups + 3 Kipping Pull Ups+ 3 Toes to Bar
*add reps if possible

B.
3 Sets:
1-Arm Seated Z-Press x 8ea
Rest 45s
Handstand/Pike Hold x 30s
Rest as Needed

CONDITIONING

For Time:
21 Hang Squat Cleans 115/80
2 Rounds:
-5 Pull-Ups
-10 Push-Ups
-15 Sit-Ups
15 Hang Squat Cleans 115/80
2 Rounds:
-5 Pull-Ups
-10 Push-Ups
-15 Sit-Ups
9 Hang Squat Cleans 115/80
2 Rounds:
-5 Pull-Ups
-10 Push-Ups
-15 Sit-Ups

EXTRA WORK

3 Sets of:
Clean Pull x 5 @100-110% of 1RM Clean
Rest as Needed
1-Arm Front Leaning Support x 20s Each Arm
Rest as Needed