Workouts for Week of Nov 14 - Nov 19

November 11, 2016


Holiday Months Challenge
Press In Clean/Sots Press 3 Rep Max

 

Monday
6-10-14 In 18:00
Plank Kettlebell Drag Throughs (1/2 reps each direction)
Glute Bridges w/ Dodgeball Between Knees
Backsquats (@90%, 80%, 70% 3-Rep Max)

3:00 AMRAP, 2:00 Rest, 3:00 AMRAP
(pick up where you left off)
With your kettlebell from the drag throughs:
6 Goblet Squats
10 Pushups (use box if needed)
14 Pullups (band if needed)

 

Tuesday

20:00 For 5x200 Meter Row - increasing speeds for all out on last row

 

3x3 Tall Cleans - increase # but stay light

3x3 Pause Jerks - increase # but stay moderate

3x3 Hang Clean+Jerk

*Put the bar down between EACH C&J. Increase # every set IF ACHIEVING FULL SQUAT


Wednesday

5 Sets of 1 Snatch w/ 5-count hold in bottom of squat+2 Snatch Balances

-start around 50% max snatch & increase # each round

 

5 Rounds For Time w/ 15:00 Cap:

20 Wallballs (scale to aim for unbroken)

20 Arch-To-Hollow Swings

20 Double Unders/Singles


Thursday *Martial Arts Class at 6:30pm!*
30:00 AMRAP @ conversational pace:

Buy In: 200 Meter SPRINT

8 Ring Rows as horizontal as possible

8 Step Plank

8 Step Ups/leg

8 Step Plank

Sideways Sled Drag both directions

8 Step Plank

 

*After your sprint, figure out how to catch your breath WITH the movements

 

Friday

7 Round EMOM:

5 Single Dumbbell Thrusters/arm

5 RDLs @ 70% Max Deadlift

:15 Hollow Hold (tuck if needed)

 

--Rest from 21:00-25:00--

 

For Time:

800 Meter Run

 

Saturday

9am Workout

TBA...show up for a good time!


Crossover Symmetry Demonstration

 

10:30am Competitor's Class:
4 Person Teams Comp Prep
Relay as individuals M-F-M-F For Time w/ 25:00 Cap:
100 double-unders (single unders)
25 toes-to-bars (situps)
25 deadlifts (225 / 155 lb.)(155 / 105 lb.)
50 box jump overs (24 / 20 in.) (box step overs (20 / 20 in.)

 

 

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