Wednesday 2017.11.08

Nov 7, 2017

Strength

Back Squat

  • 4 x 2-4 @ 22X1

This is a deload week for performance. Do not go above 50%.

Conditioning

For time:

  • 35/50 Calorie Bike
  • 35/50 Calorie Row
  • 800m Run

There is a 4:00 time cap on the bike portion of this workout.

Tuesday 2017.11.07

Nov 6, 2017

Strength

Every minute on the minute for 12:00:

  • Snatch x 1

Build.

Conditioning

2 Rounds

Complete as many rounds as possible in 5:00:

  • 3 Power Snatch @ 60-70% of today’s best lift
  • 3 Overhead Squats @ same weight
  • 10 Box Jumps (20/24)
  • 6 Power Snatch
  • 6 Overhead Squats
  • 10 Box Jumps
  • 9 Power Snatch
  • 9 Overhead Squats
  • 10 Box Jumps
  • …Continue adding 3 reps each round until 5 minutes has elapsed

Rest 2:00 between rounds

Monday 2017.11.06

Nov 5, 2017

Strength

1) Complete 3-4 rounds of one of the following complexes:

Level 1:

  • 4 Kip Swing
  • 4 Swinging Knee Raises
  • 4 Kip Swing
  • 4 Swinging Straight Leg Raise

Level 2:

  • 3 Ring Swing
  • 3 Toes to Ring
  • 3 Swinging Ring Pull Ups

Level 3:

  • 2 Ring Swing
  • 2 Toes to Ring
  • 2 Ring Swing with a pull
  • 1 Muscle Up

2) Complete 1 max effort set of one of the following exercises:

  • Ring Muscle Ups
  • Bar Muscle Ups
  • Chest to Bar Pull Ups
  • Pull Ups
  • Ring Rows

Conditioning

For time:

  • 100 Double Unders
  • 30 Burpees
  • 40 Toes to Bar
  • 30 Burpees
  • 100 Double Unders

Friday 2017.11.03

Nov 2, 2017

Barbell Cycling

5 Rounds:

  • :20 of Unbroken Thrusters @ 10X1

Rest :20 between rounds.

Choose a weight that allows you to go unbroken for the entire 20 seconds at the 10X1 tempo. The purpose of this is to work on cycling thrusters, not to go as heavy as possible.

Conditioning

In teams of 3, conga line style, complete as many rounds as possible in 20:00:

  • 50m Farmer’s Carry (35/50 dumbbells)
  • 10 Burpee Box Jump Overs (20/24)
  • 15 Toes to Bar

Each athlete occupies a station. You may not rotate until all athletes have completed their prescribed work.

Thursday 2017.11.02

Nov 1, 2017

Strength

Deadlift

  • 4 x 3 with a 3 second pause at the knee each rep

Build.

Conditioning

3 Rounds

  • 1:00 Max Sumo Deadlift High Pulls (75/55)
  • 1:00 Max Double Unders
  • 1:00 Max Burpees
  • 1:00 Rest