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17NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
KB Halos x 5 ed
Chin-Up Grip Dead Hang x 20-30s
Strict Press + Push Press (behind the neck) x (5+5)

STRENGTH

A)
5 Sets:
Push Press + Push Jerk
(5+2),(4+2),(3+2),(2+2),(1+2)

B)
4 Sets, building:
Muscle Clean + Hang Power Clean (2+2)

CONDITIONING

4 Rounds, for As Many Reps As Possible of:
AMRAP 3:
6 Power Cleans 155/105
6 Handstand Push-Ups

Rest 1 Minute between rounds

EXTRA WORK

2 Sets:
1-Arm Row x 12-15ea
Rest 30s
Goblet Squat x 10 @2101
Rest 60s

16NOV17

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WORKOUT OF THE DAY

 

PREP

2 Sets:
OH Carry x 30’ ea
Suitcase Carry x 30’ ea
Death March x 30’

CONDITIONING

25 Kettlebell Swings (70/53#)
50 Sit-ups
100 Double-unders
20 Kettlebell Swings (70/53#)
40 Sit-ups
80 Double-unders
15 Kettlebell Swings (70/53#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (70/53#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (70/53#)
10 Sit-ups
20 Double-unders

ASSISTANCE

8 Minutes of:
Low Box Step-Ups

*alternating legs
*optional light load

15NOV17

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WORKOUT OF THE DAY

PREP

2 Sets:
Low Dbell Goblet Squats x 6 @3201
Ring Row + Sit Back x 5

STRENGTH

4 Working Sets of:
Low-Bar Box Squat x 3 (demo)
Rest 45s
Single-Arm Landmine Press x 6ea
Rest as Needed

CONDITIONING

EMOM 16:
MIN 1 – 10 Box Jumps
MIN 2 – Single-Arm Ring Row Hold x 10-15s ea
MIN 3 – Hands and Feet Hollow Hold x 20-30s (demo)
MIN 4 – REST

EXTRA WORK

5 Sets of:
Snatch Push Press + OHS (3+3)

5 Sets of:
Hang Snatch High Pull + Hang Power Snatch (1+1)

14NOV17

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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.
5 Minutes of Muscle Clean + Tall Power Clean + FS (2s hold in squat)

B.
6 Minutes of Mid-Hang Power Clean + Mid-Hang Clean (1+1)

C.
7 Minutes of Low-Hang Clean x 1

CONDITIONING

With a Partner, Complete:
18-15-12-9-6
Thrusters 95/65
Pull-Ups

*Athletes will alternate exercises for each set. Athlete A will complete 18 thrusters then athlete B will complete 18 thrusters, followed by athlete A completing 18 pull-ups then athlete B completing 18 pull-ups, and so on.

EXTRA WORK

For Time and Quality:
30 Alternating DBell Snatches
60 Mountain Climbers w/Sliders
30 Alternating DBell Snatches
60 Mountain Climbers w/Sliders

13NOV2017

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WORKOUT OF THE DAY

PREP

2 Sets:
12 Banded Pull-Throughs
3 Squat Jumps + 3 Broad Jumps
5 Sumo Inch Worms
10 Contralateral Glute Bridges

STRENGTH

In 15-20 Minutes, establish a 5RM Sumo Deadlift

CONDITIONING

For Time:
30/25 Calorie Row
30 Burpees
300M Farmer’s Carry
30 Burpees
30/25 Calorie Row

EXTRA WORK

EMOM 12:
MIN 1 – Hollow Flutter Kicks x 20-30el
MIN 2 – Push-Up x 6 @3201
MIN 3 – 12 Heavy Russian KB Swings

10NOV2017

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WORKOUT OF THE DAY

PREP

2 Sets:
1-Arm OH Walking Lunge x 6 ea
Chin-Up Grip Dead Hang x 20-30s
Half-Kneeling Pallof Press x 8 es

STRENGTH

A)
4 Sets of:
Tall Jerk + Press in Split (2+2)
B)
15 Minutes of Quality Singles:
Split Jerk

CONDITIONING

“CrossFit Linchpin Test #6”
5 Rounds for Time:
21 Wall Balls 20/14
18 Pull-Ups
15 Kettlebell Swings
12 Handstand Push-Ups

EXTRA WORK

3 Sets:
1-Arm KB Row x 10
Weighted Step-Ups x 20

09NOV2017

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WORKOUT OF THE DAY

PREP

3 Sets:
100 Single Unders
12 Dead Bugs
30’ Dragon Walk
12 Bird Dogs

STRENGTH & CONDITIONING

Complete Quality Rounds for 30 Minutes of the Following:
Sandbag Carry (bearhug) x 100’
V-Ups/Tuck-Ups x 10-15
Prowler Push x 50’
1-Arm Landmine Deadlift x 8ea (light)
Sled Pull x 50’

08NOV2017

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WORKOUT OF THE DAY

PREP

2 Sets:
25’ Monster Walk w/MiniBand
Walking Ext/Int Hip Rotations w/MiniBand
10 Low DBell Goblet Squats
10s Chin Over Bar Hang + 15s Dead Hang

STRENGTH

3 Working Sets:
Split Squat x 12 el
Rest 45s
Chin-Ups x 10
Rest as Needed

CONDITIONING

4 sets of:

In 4 Minutes Complete:
500M Row
AMRAP:
10 Goblet Squats
8 Push-Ups
6 Box Jumps

Rest 4 Minutes

EXTRA WORK

3 Sets of:
30s Suitcase Carry ea
Rest 30s
30s Side Plank es

07NOV17

By: 0

WORKOUT OF THE DAY

PREP

A)
Crossover Symmetry Activation
B)
2 Sets:
5 Squat Press Outs
5 Broad Jumps from Squat
5 PVC Pipe Lift Offs + Press

STRENGTH

A.
6 minutes of Muscle Snatch + Tall Power Snatch + OHS

B.
6 minutes of High Hang Snatch + Mid-Hang Snatch (1+1)

C.
8 minutes of Mid-Hang Snatch x 2

CONDITIONING

With a Partner, Alternate complete rep rounds:
15-12-9-6-3
Push Presses 115/75
Toes 2 Bar

*Partner 1 does 15 push press, 15 toes to bar, then partner 2 does 15 push press, 15 toes to bar, etc.

EXTRA WORK

15 Sets of:
Row
30s ON
30s OFF